Purple Cabbage Salad with Edamame, Golden Raisins, and Smoked Almonds

Photo by Rachel's Bite, Creative Commons Attribution-Non-Commercial 3.0 US licensed. 

This is a really unique salad! Packed with all sorts of good veggies, it's the sauce made of mint, lime juice, honey and chile-garlic sauce that makes this stand out. It's both refreshing and comforting at the same time. The almonds adds a bit of crunch which is nice for a dynamic texture.

Notice all the beautiful colors? It's very impressive because of both the color and the flavors. This was a great find from Vegetarian Times.

Purple Cabbage Salad with Edamame, Golden Raisins, and Smoked Almonds Serves 6 1 1/2 cups frozen shelled edamame 2 cups thinly sliced red cabbage 1 orange bell pepper, cored, seeded and thinly sliced 1 cup finely diced pineapple 1/4 cup golden raisins 16 smoked almonds 1/4 cup choppped fresh mint 2 Tbsp. fresh lime juice 2 Tbsp. honey 1/4 tsp. chile-garlic sauce

Bring small pot of water to a boil. Add frozen edamame, and cook 10 minutes. Drain, and refresh under cold water. Transfer to large bowl; add cabbage, bell pepper, pineapple, raisins, almonds, mint, lime juice, honey, and chile-garlic sauce. Toss well, and season with salt and pepper, if desired.

Nutritional information provided in magazine:
Per 1-cup serving: 127 CAL; 5 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 22 G CARB; 0 MG CHOL; 33 MG SOD; 4 G FIBER; 15 G SUGARS.

Love is all around you... Enjoy!

- Rachel

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Blue Cheese-Apricot Bites

Photo by Rachel's Bite, Creative Commons Attribution-Non-Commercial 3.0 US licensed.

Sweet, savory, and crunchy! You do have to be a fan of blue cheese to enjoy these, but I think there's nothing better than a pungent cheese with a bit of sweet. I found this recipe for Blue Cheese-Apricot Bites in a 2010 Better Homes and Gardens Special Interest Publications for Appetizers. It's the perfect party food! And these candied walnuts you end up with, you'll want to make a whole batch of just those. But be careful, they can get soggy.

I have made this recipe several times. I usually make a double batch because you only end up with 16 and I always eat 3 or 4 while I'm putting them together because they are so yummy. I have tried these with organic apricots which is a bit better for you, but the organic apricots are darker and might look strange to some. Being an appetizer people just think they are dark because they are cooked, but I wanted to warn you of the discoloration in case you try those out.

Blue Cheese-Apricot Bites
Makes 16 appetizers

2 tsp. butter
2 Tbsp. finely chopped walnuts
2 tsp. sugar
½ tsp. snipped fresh rosemary or ¼ tsp dried rosemary, finely crushed
¼ cup crumbled Gorgonzola,Roquefort, or other blue cheese (1 ounce)
1 ounce cream cheese
16 dried apricots
Snipped fresh rosemary (optional)

In a small skillet, melt butter over medium heat. Add wlnuts and sugar; cook and stir 2 to 3 minutes or until walnuts are lightly toasted. Stir in ½ teaspoon fresh or ¼ teaspoon dried rosemary; cook and stir for 30 seconds more. Transfer nuts to a foil-lined baking sheet; cool.

Meanwhile, in a small bowl, combine Gorgonzola cheese and cream cheese. Beat with an electric mixer until smooth.

Spoon about ¾ teaspoon of the cheese mixture on top of each dried apricot. Sprinkle with nuts. If desired, garnish with additional fresh rosemary.

Per appetizer: 33 cal., 2 g total fat (1 g sat. fat), 5 mg. chol., 24 mg sodium, 3 g carb., 0.3g fiber, 1 g pro.


Love is all around you... Enjoy!

- Rachel

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Very Green Lentil Soup

Photo by Rachel's Bite, Creative Commons Attribution-Non-Commercial 3.0 US licensed.

Is there anything that makes you feel more healthy than loading up your shopping basket with a bunch of green vegetables? I find it especially comforting when they are to make a big pot of healthy soup. I knew had to try this recipe for Very Green Lentil Soup when I saw it featured in "The Soup of Life", an article highlighting green soups made with lots of veggies from the September/October 2011 issue of Eating Well magazine.

Lentils are a super food, right? They are high in nutritional value, easy to prepare, and cheap! I know some people are afraid of them, but I am so glad I got into eating them. They fill you up and mostly take on the flavor of whatever you are cooking. To me, they are a comfort. This recipe calls for French green lentils, which are available in many specialty markets or natural-foods stores, but you can also use plain brown lentils if you can't find them.

This soup has a bit of an Indian flavor due to the cumin and coriander, but the fresh lemon juice makes it super fresh. And of course the feta cheese adds a wonderful richness that really makes this soup have several layers of flavor.

Very Green Lentil Soup
Makes 8 services, about 1⅔ cups each

2 Tbsp. extra-virgin olive oil, plus more for garnish
2 large yellow onions, chopped
1¼ tsp. salt, divided
1 cup French green (Le Puy) or brown lentils
8 large green chard leaves
1 medium Yukon Gold potato, scrubbed
12 cups gently packed spinach (about 10 ounces), any touch stems trimmed
4 scallions, cut into 1-inch pieces
5 cups vegetable broth
2 cups chopped broccoli
1 Tbsp. cumin seeds, lightly toasted and ground
½ tsp. ground coriander
1 cup chopped fresh cilantro
2 Tbsp. chopped fresh mint
½ jalapeno peppe, minced
Freshly ground pepper to taste
1 Tbsp. fresh lemon juice, or more to taste
Crumbled feta cheese for garnish

Heat 2 tablespoons oil in a large skillet over high heat. Add onions and ¼ teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.

Meanwhile, rinse the lentils and pick out any small stones; combine the lentils with the remaining 4 cups water in a soup pot or Dutch oven. Bring to aboil. Reduce heat to maintain a simmer, cover and cook for 20 minutes. Trim the white ribs out of the chard; chop the greens and slice the ribs (keep in separate piles). Cut potato into ½-inch dice. Chop spinach; set aside.

When hte lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.

Stir in the chard leaves, broccoli, cumin and coriander. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stire in the reserved spinach, cilantro, mint, jalapeno and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes more. Stir in 1 tablespoon lemon juice. Taste and add more lemon juice and/or pepper if desired. Garnish each bowl of soup with a drizzle of olive oil and crumbled feta cheese.

Per Serving: 191 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 9 g added sugars; 10 g protein, 9 g fiber; 735 mg sodium; 793 mg potassium.


Love is all around you... Enjoy!

- Rachel

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Spicy Shirataki Noodles

Photo by Rachel's Bite, Creative Commons Attribution-Non-Commercial 3.0 US licensed.  

Have you heard of no-calorie noodles? I had just heard about them when I saw the feature "Oodles of Noodles" in the January/February 2011 issue of Vegetarian Times magazine. The noodles featured are Shirataki noodles which do have a few calories per serving, but very minimal. Instead of regular flour, they are made with Asian yam flour. I have see tofu shirataki noodles at Whole Foods and other natural food stores.

This is a quick and easy stir-fry that ends up light and fresh. The noodles do taste like a light noodle! The consistency is pretty much the same, it's just a light bit on the chewy side. As you can imagine, the don't have much taste on their own to having the proper amount of sauce and seasoning is important.

Note: if you want to make these vegan, make sure the noodles you buy are marked as vegan. Some brands add calcium derived from shellfish.

Spicy Shirataki Noodles Serves 4 4 Tbsp. gluten-free, reduced-sodium tamari 2½ Tbsp. lime juice 1 Tbsp. light brown sugar 2 tsp. sriracha sauce 1 Tbsp. grapeseed oil 2 Tbsp. chopped jalapeno chile 3 gloved garlic, minced (1Tbsp.) 1 onion, sliced (1 cup) 1 red bell pepper, sliced 1 yellow bell pepper, sliced 2 8-oz. pkg. tofu shirataki fettuccini, prepared according to package directions ½ cup fresh basil leaves, torn

Whisk together tamari, lime juice, brown sugar, and sriracha in bowl. Set aside.

Heat oil in wok over medium-high heat. Add jalapeno and garlic, and cook 1 minute. Add onion and bell peppers, and stir-fry 5 minutes. Add tamari mixture and shirataki, and simmer 3 to 5 minutes, then toss with basil.

Nutritional information provided in magazine:
Per 1½-cup serving: 130 CAL; 5 G PROT; 4 G TOTAL FAT (<1 G SAT FAT); 19 G CARB; 0 MG CHOL; 770 MG SOD; 4 G FIBER; 8 G SUGARS.

Love is all around you... Enjoy!

- Rachel

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Slow-Cooker Black Bean-Mushroom Chili

Photo by Rachel's Bite, Creative Commons Attribution-Non-Commercial 3.0 US licensed.   

I try to make as many recipes as beans as possible. They seem like a miracle food! Cheap, healthy, and filling. I order often from Rancho Gordo because I think their beans are high quality and I never know how long a pack of beans have been sitting around on a shelf at the store. It's not that they go bad or anything, but I find fresher beans more flavorful.

This recipe for Slow-Cooker Black Bean-Mushroom Chili appealed to me not only for the use of beans, but also because I am a huge mushroom fan AND you get to use your slow cooker! You do end up with a really tasty dinner but it is nothing like traditional chili. The use of tomatillos and chipotle peppers gives it a really great flavor and I find those ingredients fun to play with.

The recipe for Slow-Cooker Black Bean-Mushroom Chili is available on EatingWell.com.

Love is all around you... Enjoy!

- Rachel

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Chard and Tofu Wontons in Sambal Soy Sauce

Photo by Rachel's Bite, Creative Commons Attribution-Non-Commercial 3.0 US licensed. 

Be prepared for some time in the kitchen to make these wontons. It doesn't take too long, but you do have to hand fold about 30 wontons which does take a bit of time. I just cranked up the music and sipped some wine while putting these together and it was kind of meditative. And yum did they taste good! Way better than frozen wontons you can buy at the store. But if you do use wontons from the store, this sambal soy sauce recipe is delicious so try and make that on your own.

I did have one issue though when I made the wontons ahead of time and froze them. They stuck together because I let them sit on top of each other in the freezer bag, so definitely free them on a parchment-lined baking sheet before transferring them to the freezer bag. Cooking them practically tore them apart when I cooked them in a big lump.

The recipe calls for "baked soy-seasoned tofu" which I could not find anywhere. I used a recipe for Basic Baked Tofu from Isa Chandra Moskowitz's "Appetite for Reduction"which is my favorite vegan cookbook. Cut pressed tofu into 8 equal pieces and marinade in ¾ cup vegetable broth, 3 Tbsp. balsamic vinegar, 2 Tbsp. tamari or soy sauce, 1 tsp. dried thyme and 3 cloves of minced garlic. Bake at 375 for 20 minutes, spoon on some marinade and bake for another 10.

Chard and Tofu Wontons in Sambal Soy Sauce
Serves 10

Wontons
2 tsp. roasted sesame oil
1 medium carrott, finely chopped (½ cup)
4 cups chopped Swiss chard leaves
6 oz. baked soy-seasoned tofu, chopped
1 Tbsp. low-sodium soy sauce
⅛ tsp. ground white pepper
1 12-oz. pkg. wonton wrappers
3 green onions, chopped, for garnish
¼ cup chopped cilantro, for garnish

Sambal Soy Sauce
6 Tbs. Chinese malt vinegar or 2 Tbsp. balsamic vinegar plus 1 Tbsp. rice vinegar
6 Tbsp. low-sodium soy sauce
2 Tbsp. sambal oelek
4 tsp. maple syrup
2 cloves garlic, minced (2 tsp.)

To make Wontons: Heat oil in skillet over medium-high heat. Add carrot, and stir-fry 3 minutes. Add chard, and cook 5 minutes, or until wilted. Transfer mixture to food processor, and pulse until finely chopped. Add tofu, and pulse until combined. Transfer to bowl, and stir in soy sauce and white pepper.

Set 1 wonton wrapper on work surface. Spoon 1 tsp. tofu mixture in center of wrapper. Brush wrapper edges with water, and fold wrapper into triangle around filling. Press edges to seal, and place on lightly floured baking sheet. Repeat with remaining wrappers and filling.

Bring large pot of water to boil. Cook 10 Wontons at a time in boiling water 90 seconds. Remove from pot with slotted spoon, and place in bowl.

To make Sambal Soy Sauce: whisk all ingredients together in small bowl. Top Wontons with Sambal Soy Sauce, and garnish with green onions and cilantro.

Per serving (5 wontons plus 1½ Tbsp. sauce): 168 cal; 8 g prot; 3 g total fat (<1 g sat fat); 26 g carb; 3 mg chol; 736 mg sod; 2 g fiber; 3 g sugars

Love is all around you... Enjoy!

- Rachel

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The Yoga of Food

Image © Monika Wisniewska - Fotolia.com

Are you like me and love yoga but have never made it to any of the Yoga Journal Conferences? I've been wanted to go to one for years. Luckily for use they post several of the Audio Recordings online. And I thought many of  you might be interested in one I found on The Yoga of Food. It's really inspiring to eat well and interesting how they discuss practicing yoga and having a relationship with your food are both always evolving and changing.

Dayna Macy, author of Ravenous, moderates the panel discussion with Cyndi Lee who wrote Yoga Body, Buddha Mind, Steve Nakon, Seane Corn, and Aadil Paklhivala, author of Fire of Love.

The panel discussed various topics around how yoga effects our eating and healthy eating in general. One point made is that yoga helps us become more conscious of our bodies and get in touch with our breath. As this happens our tastes change. We become more aware of what we are eating and make better choices. And over time, just like our relationships change, our diet changes as well. A good diet is a practice just like all other practices, including diet.

It is proposed that when deciding what is the best way to eat, think "simple and elegant" and don't make things too complicated. Keep things in line with what feels good for you and don't make any judgments.

Advertising by the food companies aimed at both children and adults is also discussed. We often get seduced by marketing of agribusiness and start thinking certain things are healthy or unhealthy for us. But we are an over-weight nation full of sickness and fatigue.  Pay attention to the energy food gives you. When you eat something does it make you tired and lazy? Does it give you energy?

Four things to eliminate from our diet as quickly caffeine, alcohol, tobacco, and refined sugar. Artificial chemicals must be avoided by everyone. There is nobody who can benefit by ingesting artificial chemicals and toxins into their body. So a good shift to work towards is to go organic. When you dine out, ask what is organic on the menu (even if you know there is nothing organic) because that helps breed awareness among the restaurants.

Pay attention when you are eating because many time we over eat simply because we are not paying attention. This is a culture that eats the most and is also the most under-nourished. Our stomachs are meant to be incredibly acidic for easy digestion but most people's stomach acid is way too low. Stress and chemicals both destroy your body's ability to produce acid. Eating as close to nature as possible is the best way to eat. And it is also important to "eat with happiness" because it's all about the joy of food.

One of the themes that comes up over and over is to not feel guilty or fearful when making your food choices. Try to be smart and stick with it.

Listen to the 2011 Yoga Journal Conference Midwest Panel Discussion: "The Yoga of Food" with Seane Corn, Cyndi Lee, Steve Nakon and Aadil Palkhivala. Moderated by Dayna Macy.

You can view all of the audio recordings here.


Love is all around you...

- Rachel

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Linguine with Frenched Green Beans and Parsley "Pesto"

Photo by Rachel's Bite, Creative Commons Attribution-Non-Commercial 3.0 US licensed.

I just had to make this dish. While flipping through my old copy of On Top of Spaghetti I was struck by the photo of this dish using green beans with the pasta. And it called for a green bean slicer which I had never heard of so of course I ordered up that neat little gadget just so I could play. The beans turned out sliced nicely but it was kind of a pain to push them through one by one.

Never a big pesto fan, I've been won over this past year. A few different things I have made call for making your own pesto and I really like it! It's so simple to just blend up a bunch of herbs and you get some really great flavors.

And this recipe has a bunch of neat tricks! It made me feel really Italian by putting the pesto in the bowl BEFORE the pasta and then tossing it with a cup of the reserved pasta water to complete the sauce right there in the bowl. I also liked the instruction to pour drain the pasta over the beans to re-warm them.

Linguine with Frenched Green Beans and Parsley "Pesto" Serves 6 as a first course 8 ounces fresh green beans, trimmed and sliced lengthwise into thin slivers 2 cups gently packed fresh flat-leaf parsley leaves 10 large fresh basil leaves 1 small garlic clove, trimmed and peeled 1/2 cup light-flavored extra virgin olive oil 1/2 teaspoon sea salt Pinch or more of cayenne 1/2 cup freshly grated Pecorino Romano, plus more to pass at the table 8 ounces dried linquine

Cook the green beans in boiling salted water until tender. They should yield easily under the pressure of your teeth. Drain in a colander and set aside next to the sink to await to pasta.

While the parsley, basil, garlic, olive oil, salt, and cayenne in a blender until you have a chunky puree. Pour into a warmed, but not hot, serving bowl. Stir in 1/2 cup Pecorino Romano.

Generously salt the pasta water and drop in the linguine. Cook, stirring often, until al dente. Reserve about 1 cup of the cooking water, then pour the remaining water and pasta into the colander over the beans. This will warm the beans if they have cooled. Transfer the pasta and beans to the serving bowl and toss with the sauce and cheese. Add enough reserved cooking water, a tablespoon at a time, to loosen the pesto. There should be a small puddle of sauce on the bottom of the bowl. Serve right away with extra Pecorino Romano passed at the table.

P.S. Mer Soleil is a super yummy chardonnay that, in my opinion, always goes well with dinner preparations.

Presto Pasta Night #236 is being hosted by HoneyB of The Life & Loves of Grumpy's Honey Bunch. See the full recap of all entries here.

Mediterranean Barley

Photo by Rachel's Bite, Creative Commons Attribution-Non-Commercial 3.0 US licensed.

This super fast and healthy recipe for Mediterranean Barley is from the April, 2001 issue of Cooking Light magazine. It's been sitting in my pile of dishes I want to make for a while and when I saw a bunch of fresh arugula at the grocery store I grabbed it with this in mind.

I did make a few adjustments to the recipe. I cooked my barley in vegetable broth as it is my favorite way to prepare barley that I'm going to eat without a sauce. I also added half of an English cucumber that I had leftover from lunch and I cut back on the sundried tomatoes to only about 1 Tbsp. because I'm not a big fan. I didn't have any pistachios so I meant to substitute by sprinkling with pine nuts but I forgot. The extra crunch would have been nice so next time I'll definitely remember to add some nuts on top.

The ingredients may seem a bit boring, but I was pleased with how tasty this actually turned out. Goes to show how much flavor you can get from simple ingredients.

Mediterranean Barley with Chickpeas & Arugula Serves 4 1 cup uncooked pearl barley 1 cup packed arugula leaves 1 cup finely chopped red bell pepper 3 Tbsp. finely chopped sun-dried tomatoes, packed without oil 1 (15½-ounce) can no-salt-added chickpeas, rinsed and drained 2 Tbsp. fresh lemon juice 2 Tbsp. extra-virgin olive oil 1 tsp. salt ½ tsp. crushed red pepper 2 Tbsp. chopped pistachios Cook barley according to package directions, omitting salt. Combine barley, arugula, bell pepper, tomatoes, and chickpeas in a large bowl. Combine lemon juice, oil, salt, and crushed red pepper, stirring with a whisk. Drizzle over barley mixture, and toss. Sprinkle with pistachios. Serving size is 1¼ cups barley mixture and 1½ teaspoons pistachios.

Nutritional Information per serving as published in the magazine
Calories: 360; Fat: 10.1g (sat: 1.4g, mono: 6.1g, poly: 2g); Protein: 10.1g; Carb: 59.9g; Fiber 12.4g; Chol: 0mg; Iron: 2.9mg; Sodium: 682mg; Calc: 55mg.

Ingredients: A Documentary Film

Ingredients is a documentary film about the local film movement. It's just over an hour long and is definitely worth watching. Starting with the recent history of farming, it highlights farmers all around the United States and identifies the changes in farming since the 1980s. Many farmers and chefs are involved with their local communities and there are some really great programs to offer education and awareness. One scene that really struck me was when some school children came to the farm and when asked what vegetables are one of them said they are what vegetarians eat! And then it was followed up with the point that if children are involved in the growing or harvesting of vegetables they are likely to eat them. This is a film that all parents, and any adult, should see. Maybe they won't learn anything new but there are many interesting points worth discussing.