I’m sure this time of year you have an abundance of pumpkin on hand, and whether its fresh or from a can, this recipe is a crowd pleaser.  It is what I call a ‘one-dish wonder’ and can be made in advance, or right alongside the other dishes you’re cooking up this week.

Pumpkin is super high in vitamin A as beta carotene – good for the eyes and preventing free radicals from invading our system. Pumpkins also contain iron, zinc, and fiber. Iron, of course, is needed by red blood cells. Zinc deficiency may be related to osteoporosis of the hip and spine, especially important as we get older.

Pumpkin Chili – Serves 6

I adapted this recipe from Whole Foods Market and it has become my absolute favorite chili.  Canned pumpkin is a shortcut but do take the time to cook dried beans, like these from Rancho Gordo. You can add tempeh in place of the ground turkey, or omit altogether for a vegetarian dish.  I served it with a green salad and home baked gluten free cornbread.

2 tablespoons extra-virgin olive oil
1 small yellow onion, chopped
2 jalapeños, seeded and finely chopped
2 cloves garlic, finely chopped
1 pound ground white or dark meat turkey
1 (14.5-ounce) can diced roasted tomatoes, with their liquid (I use Muir Glen)
1 (15-ounce) can pumpkin purée
1 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and pepper to taste
2 cups cooked Cranberry beans (kidney beans work, too)
1 cup organic corn
Sour cream
Cilantro

Heat oil in a large pot over medium high heat. Add onion, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil. Reduce heat to medium low and add beans and corn. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve. Top with a dollop of sour cream and chopped cilantro if desired.

*To make fresh pumpkin puree, cut a sugar pumpkin in half and scoop out seeds (save  for later.)  Lightly brush inside with butter or olive oil and place face down on baking sheet lined with parchment paper.  Roast for 45 minutes until flesh is soft.  Most pumpkins yield at least 2 cups, but you can freeze whatever you don’t use.

We all have our own favorite carrot cake recipe, but now you’ll have a new one:)  I made this for a crowd at the St. Helena Farmers’ market and it was a huge hit.  Super moist and rich, yet light.  The recipe comes from Fran Costigan’s “More Great Good Dairy Free Desserts, Naturally“ which has an abundance of healthful sweets that are not only delicious, but also vegan.

Carrots are in season year-round and a staple at farmers’ markets.  They are quite versatile in everything from soups and salads, to stir-fries and curries.  And of course one of their most popular uses is in the form of juice which packs a nutritional punch right to the bloodstream.

In addition to the obvious vitamin A/vision benefits, carrots offer a range of other health properties. They are said to cleanse the intestines and to be diuretic, while remineralizing as an overall tonic. Carrots are rich in alkaline elements which purify and revitalize the blood. They nourish the entire system and help in the maintenance of acid-alkaline balance in the body. Raw grated carrot can be applied as a compress to burns for a soothing effect. Its highly energizing juice has a particularly beneficial effect on the liver which is why is is often used as a cleansing food. Carrots also help regulate blood pressure and reduce cholesterol through its high fiber content.

So many easy ways to incorporate carrots into the diet mean more bennies for the body.  And what better way to ‘treat’ ourselves to health than through dessert.  That’s my justification, anyway:)

“24 Karat” Cake – Makes one 9×13 sheet or two 8″ rounds/8-10 servings

Fran’s recipe makes the 2 rounds but I like to have more cake than frosting.  I used my own favorite cashew cream frosting, but she has other frosting recipes in her book, plus cookies and pies and… just see for yourselves!

½ cup organic raisins
1/3 cup fresh orange juice
2 cups whole wheat or your favorite gluten-free flour blend
2 tsp. baking powder
2 tsp. baking soda
1 tsp. cinnamon
½ tsp. salt
½ tsp. nutmeg
½ tsp. ground cloves
¼ cup grapeseed oil
¾ cup maple syrup
½ cup almond or rice milk
2 tsp. apple cider vinegar
1 tsp. vanilla
½ tsp. orange extract
2 cups shredded carrots or carrot pulp from juice extractor, firmly packed (see other uses for carrot pulp)

Cashew Frosting
2 cups raw cashews
4-5 TB maple syrup
2 tsp. vanilla
Pinch of salt

Directions:
Cake
Preheat oven to 350 and oil a 9×13 baking dish.
Soak raisins in orange juice for 10 minutes, or until plump.  Drain, reserve juice.
Mix dry ingredients in medium bowl.
In another bowl, whisk oil, syrup, milk, vinegar, extracts and 2 TB of orange juice until well blended.
Pour wet into dry mixture and stir until batter is smooth.   Add carrots and raisins with rubber spatula.
Spread batter into prepared dish and bake for 30 minutes.  Check with toothpick to make sure it comes out clean.
Cool on wire rack for 10 minutes.  Take butter knife around edges to loosen cake and invert onto rack for further cooling.  Make sure it is completely cool before frosting.

Frosting
Cover cashews in medium bowl with 4 cups water.  Soak for at least 20 minutes.  Drain and put cashews into high-speed blender.  Add syrup, vanilla and salt and blend until creamy (at least 2 minutes.)  You might need to add about ¼-1/2 cup water to get the right consistency (it will thicken in fridge.)

I hope I don’t get in trouble for saying this, but we are having an incredible summer.  Unlike 90% of our country, California weather has been mild and mellow.  And while the wine grapes are a few weeks behind with harvest, melons are at their sweet peak right now.

It may shock you to learn that watermelon is loaded with water LOL.  But that’s a good thing, as many of us could use more hydration in our bodies, beyond wine:).  In addition to high water content, watermelons are an excellent source of several vitamins.  Vitamin A, which helps maintain eye health and is an antioxidant; vitamin C, which helps strengthen immunity, heal wounds, promote healthy teeth and gums; and vitamin B6, which aids brain function and helps convert protein to energy.  And did ya know?  Watermelon is a great source for lycopene – even more than tomatoes -  a powerful antioxidant that helps fight heart disease and several types of cancer, prostate cancer in particular.

So, as is often the case here…even those foods that are delicious are also good for you.

Watermelon Salad – Serves 6-10

This is a great party dish. I love the sweet and savory combination.  And you may recall, I am also a fan of Smoked Olive Oil which gives it a grilled nuance without being overpowering.  The cayenne pepper offers an extra kick.

1/3 cup smoked olive oil – any flavor (if you use the Santa Fe, you might back off on the cayenne)
3 T fresh lemon or lime juice
Salt and pepper, to taste
1 8-lb seedless watermelon cut into 1 1/2-inch chunks
1 cup crumbled feta (I prefer goat)
2 TB chopped green onion
1 cup coarsely chopped basil leaves
1/2 tsp. cayenne pepper (optional)

In a large bowl, whisk the olive oil, lemon juice, salt and pepper. Add the watermelon, feta and onion and toss gently. Garnish with the basil and cayenne and serve pronto.

My latest fave-est are these sweet potato tacos.  I first made them for a class I did for Share Our Strength called “Cooking Matters,” a program for low-income folks who just want to learn how to cook and eat healthy on a budget (which applies to anyone, really.)  The whole class got so excited about this recipe, and since I always have sweet potatoes on hand, it has become a regular entree in our home, too.

Sweet Potato Tacos (vegetarian and gluten free) - Makes 4

These will satisfy even the meat-lovers in your family.  They’re packed with protein from the beans and provide hearty sustenance from the potatoes and greens. Make sure to cut the sweet potatoes in a small dice to ensure they are tender when cooked.

1/2 medium-sized onion, chopped
3 cloves garlic, minced
olive oil
1 large sweet potato, diced
1 can of organic black beans, rinsed and drained (organic beans are naturally lower in sodium)
1/2 t. red pepper flakes
1 t. cumin
1/2 cup organic cheddar or feta cheese
lime, cut into wedges
cilantro, roughly chopped
avocado, diced and drenched in lime juice
4 corn tortillas
Salsa (optional)

In a large sauce pan, saute the onion and garlic in olive oil for about 5 minutes over medium heat. Add the sweet potato and saute for 5 minutes more.

Warm tortillas in dry skillet.

Add the black beans, red pepper flakes and cumin (and maybe a 1/4 cup of water to help the mixture keep moist) and continue to cook on medium heat for about 5-7 minutes or until the mixture is nice and hot.

Grab your tortilla, add a heaping spoonful of the potato/bean mixture, sprinkle on some cheese, a squeeze of lime, a few cubes of avocado and a toss of cilantro.  You can also add salsa, or any other condiments you like.

One of the many advantages to living in Northern California, is having access to a wide variety of produce based on the seasons. I mean, that’s what we’re here for, right?  Farm fresh, flavorful, colorful, and uber nutritious. This past week at the farmers’ market I was hard pressed not to buy everything in sight but I settled on fennel and leeks which made for a lovely risotto.

The great thing about risottos is their versatility.  You can use almost any vegetable in combination with others, as well as herbs.  I have tried asparagus with thyme; baby artichoke with oregano; and now leek and fennel with parsley.  And because our lemons are still ripening (!), I always make sure to add a little zest to make the flavors really pop.

My preferred grain to pair with most veggies is farro, an ancient form of wheat.  It’s nutty and chewy and offers a multitude of nutrients beyond the traditional white arborio. In this case, however, the farro would be a bit overpowering for the more delicate nature of it’s accompaniments.  I’d love to hear what your favorite risotto ingredients are, too.

Leek and Fennel Risotto – Serves 4

Fennel is high in vitamin C, potassium and fiber.  It is great for digestion and soothing the stomach.  Leeks help lower cholesterol and parsley is packed with chlorophyll and calcium.

3 cups chicken broth (or vegetable stock)
1 large fennel bulb. sliced about 1/4″ thick and coarsely chopped
1 large leek, cleaned and chopped
4 tablespoons unsalted butter or ghee, divided
1 1/4 cups Arborio rice
1/4 cup dry white wine
1 tablespoon grated lemon zest
1/4 cup grated Parmesan (or goat cheese for creamy texture)
2 tablespoons chopped Italian parsley
Pepper to taste

1. Bring  broth to a simmer in a medium saucepan. Keep warm, covered.
2. Cook fennel and leek in 2 tablespoons butter with 1/4 teaspoon salt in a Dutch-oven or4-quart heavy saucepan over medium heat, stirring occasionally, until softened, about 5 minutes.
3. Add rice and cook, stirring constantly, 1 minute. Add wine and simmer, stirring constantly, until absorbed.
4. Stir in 1/2 cup broth mixture and simmer, stirring frequently, until absorbed. Continue adding broth, 1/2 cup at a time, stirring frequently and letting each addition be absorbed before adding the next, until rice is creamy and tender, about 18 minutes.
5. Stir in leek and fennel, zest, remaining 2 tablespoons butter, parmesan, and pepper to taste.  Garnish with chopped parsley.

I just harvested the last of my radishes to make room for my next crop of beets.  This winter proved pretty challenging for growing baby vegetables, but remember, I’m a newbie gardener so that could be said for just about anything;-)  Since there are just two humans who reside here there are only so many salads with radishes one can – or is willing to – consume (and the dogs know when I sneak them into their food.) In keeping with my theme of  ‘use it up,’ I decided to make a simple dish integrating both the radish bulbs with their lovely greens.

Radishes are in their prime right now, even though they’re available all year.  Nutritionally, they are cooling in nature and about 90% water.  They are a digestive aid and help detoxify our bodies which is great for anyone starting a spring cleanse now. Radish greens also offer health bennies.  They are super high in vitamin C and also contain calcium and potassium.

Sauteed Radishes and Greens

1 TB olive oil
1-2 bunches radishes, cleaned and sliced about 1/2 inch; greens set aside
1/2 tsp. sea salt
Radish greens, cleaned, dried and coarsely chopped
1 TB fresh chopped parsley
1 TB fresh chopped chives

In skillet, warm olive oil briefly and add radishes. Sprinkle with salt and saute for about 3-4 minutes. Add 1/4 cup water and continue cooking approximately 5 minutes more until you notice a nice sheen. Add greens and herbs and cook for one minute more. Serve with fish or chicken.

It’s still very much soup season…of course, depending on what’s in it, I guess you could say that all year long.  Onions have made it into just about every dish here lately, with the exception of muffins;-)  I bought a few pounds of yellow onions at the farmers’ market and thought I’d create a pot of soup with other warming spices. Curry powder is comprised of many aromatic seasonings, such as cumin, cardamom, turmeric and coriander.  All of them enhance digestion and reduce inflammation.  Recently I picked up a book on Ayurvedic cooking which uses many of these spices.  Ayurveda is India’s traditional, natural system of medicine that has been practiced for more than 5,000 years.  Ayurveda is a Sanskrit word that literally translated means “science of life” or “practices of longevity.”

Another ingredient which is commonly used in Indian cuisine is ghee, clarified butter that has the milk solids removed. Long a favorite of yoga practitioners, ghee lubricates the connective tissues and promotes flexibility. Traditionally, the preparation has been used to promote memory, intelligence, and also to enhance digestion. Ghee also contains antioxidants which bolster the immune system and has been used to reduce inflammation, especially on the skin (burns and wounds.)

My favorite brand is made by a local company which uses the finest organic cow’s milk to produce ghee – Ancient Organics. You will find great detail on their website about its many uses and therapies, as well as preparation. Ghee has a higher smoke point than many oils and is therefore most desirable for sauteing and cooking at hot temperatures.

Curried Onion Bisque
Serves 4

1 tablespoon ghee, or butter
1 tablespoon chopped fresh thyme, or 1 tsp. dried
2 teaspoons curry powder
2 large onions, chopped
1/2 cup dry white wine
5 cups vegetable stock
1 cup coconut milk
Salt and freshly ground black pepper

1. Melt butter in large saucepan. Stir in thyme and curry powder. Cook for 2¬3 minutes to release flavors.
2. Add onions and stir. Cover and cook over low heat for 30 minutes.
3. Add wine and stock; bring to boil. Lower heat, cover and simmer 30 minutes.
4. Purée mixture in blender. Whisk in milk and serve hot.

]]> http://www.cook4seasons.com/archives/curried-onion-bisque-with-ghee/feed/ 5 http://www.cook4seasons.com/archives/green-celebration/ http://www.cook4seasons.com/archives/green-celebration/#comments Thu, 17 Mar 2011 16:07:34 +0000 Karen http://www.cook4seasons.com/?p=2630

Today the color green reaches beyond the hills into our clothes and onto our plates.  I thought I’d dig into the archives to support the celebration whether on St. Patrick’s Day or into spring which is just around the corner…

If you’re making Corned Beef tonite, try this mustard sauce on top.

Amy offers a great recipe for Irish soda bread, no yeast required.

Get in the spirit with these easy sauteed greens and orange-ginger sauce.

Have greens leftover?  Cook them up with eggs in the morning.

Or send them to your blender for a kick-start to your smoothie.

Do you have a favorite green recipe of your own?  Please share…and enjoy the celebration!

I hit the trifecta this week!  Two friends indulged me with fresh eggs from their chickens; my shipment of ghee arrived; and I received a large shopping bag full of Meyer lemons.  The citrus crops seem to be a bit late in ripening this year (from the cool growing season)…but after hanging on the tree for an extended period of time, these lemons were screaming to perform in a homemade batch of lemon curd…

Lemons are loaded with vitamin C (to fight colds and flu)…but did you know they also help aid digestion?  Even though they are ‘acidic’ in taste, they have an alkalizing affect on our system and help our bones metabolize calcium absorption.  I begin each morning with a cup of warm water and juice from 1/2 lemon.  You can add honey if necessary.

I’ve tried many variations of lemon curd but Alton Brown’s recipe is my favorite base, once I reduced the sugar.  It’s the perfect balance of sweet and tart with a creamy texture.  Just after it had cooled a bit, I decided to further enhance it’s versatility by putting the curd into a pie crust, layering it with freshly whipped coconut milk and topping it with a drizzle of melted chocolate.  H.E.A.V.E.N.

Click here for more uses of  lemon curd

Photo credit

Lemon Curd (adapted) – Makes 2 cups

6 egg yolks (save whites for meringue or souffle)
1/2 cup raw agave syrup
4-5 lemons, zested and juiced
8 TB ghee, or 1 stick butter, cut into pats and chilled

Directions

Add enough water to a medium saucepan* to come about 1-inch up the side. Bring to a simmer over medium-high heat. Meanwhile, combine egg yolks and agave in a medium size metal bowl and whisk until smooth, about 1 minute. Measure citrus juice and if needed, add enough cold water to reach 1/2 cup. Add juice and zest to egg mixture and whisk smooth. Once water reaches a simmer, reduce heat to low and place bowl on top of saucepan. (Bowl should be large enough to fit on top of saucepan without touching the water.) Whisk until thickened, approximately 8 minutes, or until mixture is light yellow and coats the back of a spoon. Remove promptly from heat and stir in ghee or butter, one  piece at a time, allowing each addition to melt before adding the next. Remove to a clean container (I use Mason jars) and cover by laying a layer of plastic wrap directly on the surface of the curd. Refrigerate for up to 2 weeks.

*Or use double boiler

>>Next post – the marvels of ghee!

Don’t touch that dial!  Those colors are for real – no enhancement necessary.  Not only is the dish gorgeous (in a child-like finger painting way), I do believe it has overtaken my beloved beet risotto as numero uno. Shepherd’s pie made with sweet potatoes will be a new staple in this house.

My inspiration for this recipe came from the Gluten Free Goddess, who not only creates the most delectable sweet and savory dishes, but who is also a very entertaining writer (and brilliant photographer.)  Karina shares personal stories about her own challenges with food allergies while providing healthful and satiating solutions.

You already know the numerous benefits of sweet potatoes; added with carrots and greens…and you can retire your reading glasses.  Pair the ‘pie’ with a salad of baby greens and you’ve reached new heights of your vegetable quota and beyond.  Perfect hearty food for this time of year.

Shepherd’s Sweet Potato Pie – Serves 6-8

The original recipe suggests using chicken instead of beef which would be equally as good.  Or omit altogether for a vegetarian option.

Preheat the oven to 350 degrees F. Grease one 8×11 casserole dish and set aside.

First, make the potatoes.

You’ll need:

3-4 cups peeled, diced sweet potatoes (about 3 large)
Sea salt
Milk, as needed (I used coconut)

Boil or steam the potatoes in a pot until fork tender, about 25 minutes. Drain well. Mash with a potato masher; add a splash of milk and season with sea salt, to taste. Stir till smooth and creamy, adding a little more milk until the potatoes are fluffy and smooth. Set aside.

For the filling:

1 tablespoon olive oil
1-2 cloves of garlic, chopped
1 cup sliced carrots
1 cup zucchini, sliced into half-moons
2 14-oz cans artichoke hearts, drained, quartered
1 cup chopped greens – kale, chard, or spinach
1 lb. cooked grass-fed ground beef (I used Long Meadow Ranch)
2 teaspoons Italian style herbs (blend of oregano, thyme, marjoram, basil, parsley)
1 teaspoon rubbed sage
1 teaspoon rosemary, minced
Sea salt and ground pepper, to taste
Cheddar cheese, optional

Heat the olive oil in a large skillet over medium heat and stir in the garlic. Add the carrots, zucchini and greens. Stir and cook lightly until fork tender, roughly ten minutes. If you prefer your veggies crisper, cook only until tender-crisp.

Add in the artichoke hearts, beef and herbs, season with sea salt and ground pepper; set aside.

Spoon the filling into prepared dish. Spread with mashed sweet potatoes.

Sprinkle with shredded cheese, if you like.

Bake in the center of a hot oven for 30 to 35 minutes. I tented the dish with foil for the first half of baking time to keep the potatoes moist. Then I removed the foil and let the the topping brown a bit.