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.

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.

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!

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.

This time of year beckons me to have a pot of something hearty simmering on the stove.  The beauty of it is threefold: whatever you make gets better with ‘age’; you have lunch and/or dinner ready in no time; and its economical since you can stretch it into several meals.  My friend Shirley at Gluten Free Easily recently posted this recipe and ironically, I had almost everything it called for already on hand.  (That’s the beauty of having a well stocked pantry;-) The flavors of curry and other savory spices do wonders for our digestive system.  It starts with the aromas – don’t you just love that exotic scent permeating in the house?  One of the main ingredients in curry power is turmeric – which is what provides that vibrant golden yellow.  Turmeric is a fabulous anti-inflammatory and auto-immune booster.  It is also known to help with Alzheimer’s disease.  Elderly villagers in India are reported to have the lowest rate of Alzheimer’s in the world…and you know curry is a staple at every meal.  Not only does this dish include a generous amount of curry powder, it also contains ginger – good for digestion; and cayenne, which helps boost our metabolism.   All of these things slow down in the colder months…so here’s your chance to turn it up a notch four to five times/week.

Potato and Garbanzo Bean (Chickpea) Curry

I adapted Shirley’s original recipe by adding a few additional ingredients.  No soup or stew in this house is complete without dark, leafy greens and I had some kale on hand which I shredded and tossed in.  I also toasted up some cashews for extra crunch and used them as a garnish with chopped cilantro.

3-4 cups cooked chickpeas* (garbanzo beans), rinsed and drained
5 large Yukon Gold potatoes, skins on, well scrubbed, diced (about 7 cups)
1 (28-ounce) can petite-cut diced organic tomatoes, undrained
1 bunch kale or any dark, leafy green – de-stemmed and chopped
1 cup coconut milk
1/2-1 cup tomato juice (you can add more if needed)
1 tbsp olive oil
1 ½ cup onions, chopped (I used two medium-sized onions)
4 cloves minced garlic
1 tsp fresh ginger (or 1 tbsp ground ginger)
¼ tsp ground ginger
1 tbsp curry powder, or more to taste
1 tbsp chili powder
¼ tsp cayenne pepper
½ tsp ground cumin
¼ tsp coriander
1 tsp sea salt
Cilantro
Whole organic yogurt
Raw cashews, toasted

In large Dutch oven or 5-6 quart pot**, combine chickpeas, potatoes, tomatoes, coco milk, tomato juice, olive oil, onions, garlic, ginger, curry powder, chili powder, cayenne pepper, cumin, coriander, and sea salt (ok, everything except garnishes;) Stir all together.
Cook for about 1-2 hours, until potatoes are tender. Serve over quinoa or brown rice with cilantro, yogurt and cashews.

*Chickpeas are best when cooked from scratch. (I use Rancho Gordo) Toast them first for extra flavor; then soak overnight.  Drain and add enough fresh water to cover beans.  Cook approx. 1 hour until slightly chewy.  They will continue to cook in the stew.

**If you have a slow cooker, set on low and cook 8-10 hours; or high for 4 hours.

Happy Earth Day!  And what better way to celebrate than to recycle your food?!  OK, that doesn’t necessarily scream ‘appetizing’ but here’s my thought.  I adore leftovers.  With the exception of fish (save salmon for my salad) most foods cooked the day before have had more time to permeate their flavors, especially when it comes to dishes like soup or stews.  And not only does eating leftovers maximize your mileage of that item, it also saves on your pocketbook. I call this recipe a transition dishin’, as it combines one item going out of season, and another one coming in (depending on the green you use.)  Lentils, of course, are available year round and are a super nutritious, high-fiber protein.  Sweet potatoes add a mega-dose of vitamin A, Swiss chard (or spinach or kale) provides everything under the sun, including calcium and antioxidants, and cumin allows for our digestive tract to respond beautifully to it all.  But beyond the health benefits, this dish is the recipe that keeps on giving.  I added it to my eggs the next day, and then on top of lettuce two days later.

Lentils with Sweet Potatoes and Greens – Serves 4

1 tablespoon olive oil
1 cup chopped onion
2 large garlic cloves, minced
2 tsp. ground cumin
1 teaspoon cumin seeds
1 cup lentils, rinsed
21/2 cups low-sodium vegetable broth
1 medium sweet potato (about 8 ounces), peeled and cut into 1/4-inch cubes
4 cups chopped Swiss chard or other greens (about 3 ounces)
Salt, to taste
1 lime cut into wedges
1 cup plain, whole-milk organic yogurt
1/2 cup chopped raw almonds

1. Heat olive oil in a medium pot; add onion and garlic and sauté until soft, about 5 minutes. Stir in cumin and cook for 1 minute. Stir in lentils and broth; bring to a boil, reduce heat, and simmer, covered, for 10 minutes. Add sweet potatoes, cover, and cook for 10 minutes longer, until water is absorbed and sweet potatoes are just tender. Stir in greens and cook for 1 minute longer, until spinach is just wilted. Add salt and adjust seasonings to taste.
2. Transfer to four serving bowls and top each with 1/4 cup yogurt and 2 tablespoons chopped almonds and lime. Serve immediately.

There is something so satisfying about a dish that combines sweet and savory.  It may be because I can’t make up my mind which is more desirable.  In this case I don’t have to choose – succulent prunes are married with tender chicken to make one of my favorite entrees, Chicken Marbella.

I first found this recipe in the “Silver Palate Cookbook,” which to this day has many go-to dishes for entertaining.  Then it was reintroduced in my chef class with an easier version that doesn’t require an overnight marinade.  The prunes are balanced nicely with salty capers and olives; and the vinegar provides a wonderful acidity.  I serve the chicken over polenta or whole wheat couscous alongside my winter standby, steamed broccoli.

Chicken Marbella – Serves 8-10

Ingredients
1 whole free-range chicken, cut into pieces
3 Tbs olive oil
1/2 cup dry sherry
1 cup red wine vinegar
salt and pepper, to taste
1 ½ TB unrefined organic sugar, Sucanat
1/4 cup fresh oregano, chopped
10 cloves garlic, pressed
1/3 cup capers, and some juice
1/2 cup green olives, sliced
1 ¼ cups dried organic pitted prunes
1/4 cup parsley, chopped

1 In a shallow dish combine: olive oil, sherry, red wine vinegar, salt, and sugar. Stir to dissolve salt and sugar. Stir in ¼ cup of the chopped oregano, garlic, capers and some of their juice, and olives. Taste and adjust if necessary. Cut each prune into three pieces and add to the dish with marinade. Add the chicken pieces and marinate for at least 30 minutes, turning once or twice.
2 Place the chicken and the marinade in a wide, heavy skillet and bring to a boil. Reduce heat to low and braise, covered, for 20 – 30 minutes, gently turning pieces halfway through.
3 When meat is tender and juices run clear, gently remove the chicken and place on a platter, tented with foil to keep warm.
4 Turn heat to high and reduce braising liquid until thickened. Pour sauce over the chicken, top with chopped parsley and serve.

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I know you’re all planning your menus for the big game on Sunday…OK, not ALL of you.  Nonetheless, this time of year begs for soups, stews and beans!  The beauty of cold, wet weather is that it gives us ‘permission’ to stay inside and create dishes which require low and slow methods.  Beans fall into that category, with their pre-soak and longer cook time, enabling the flavors to permeate from the stove to the table.

So where does the Super Bowl fit into this?  Well, I was thinking that a nice bowl of chili would be a great halftime dish…so I started perusing my trusty “Heirloom Beans” bible book.  And that’s when I came across my favorite bean recipe (of all time?) – Borlotti Beans with Tomatoes over Polenta.

According to the book, the Rancho Gordo borlotti beans are a beautiful dense, velvety bean with a gorgeous pot liquor (KS: is this legal?) Borlotti are in the Cranberry Bean family and they’re believed to have originated in Colombia and then bred in Italy to their exacting standards.

I like these beans for their ‘mushroom’ characteristics and put them in many stew-type dishes. San Marzano are Italian tomatoes that are heartier and more dense than other types.  The tomato sauce is ideal prepared in advance, making it perfect for a party…or an evening dinner for two.

Borlotti Beans in Tomato Sauce over Polenta – Serves 4-6

Tomato Sauce
3 TB unsalted butter
1/2 medium yellow onion, chopped
1 medium fennel bulb, trimmed and chopped
3 garlic cloves. minced
4 tsp. fresh chopped oregano (2 tsp. if dried)
1/4 tsp. red pepper flakes
1 small carrot
One 28-oz. can whole San Marzano tomatoes
Salt and pepper

Polenta
4 cups water
1 tsp salt
1 cup polenta
2 TB unsalted butter
1/2 cup Parmesan
1/2 cup feta

2 cups cooked* borlotti beans
1/3 cup chopped flat leaf parsley

In a medium pot, heat butter over medium heat.  Add onion, fennel, garlic, 2 tsp. oregano, red pepper and a pinch of salt.  Saute until vegetables are soft and fragrant, approx. 10 minutes.  Add carrot and saute 2-3 minutes more.  Add tomatoes with their juice, stirring to break up with spoon.  Add another pinch of salt. Reduce heat to low and simmer until tomatoes are reduced, at least 1-2 hours.  Add remaining oregano and more salt and pepper to taste. Serve on top of polenta.  (Can be made up to two days in advance.)

About 25 minutes before serving, bring water to boil in medium-heavy bottomed saucepan,  Add salt and whisking continuously, pour polenta into water in thin stream.  Reduce heat to low and cook, stirring constantly until mixture softens and grains soften.  Polenta should pull away from sides of pan, approx. 20 minutes.  Stir in butter and 1/2 cup Parmesan; season with fresh pepper.

Add beans to tomato sauce and warm them together over medium-low heat, stirring occasionally.  Stir in parsley about 5 minutes before serving.

Spoon polenta into warmed shallow bowls and make a well in the center of each serving.  Spoon tomato sauce into the well.  Garnish with feta or Parmesan.

This recipe may have a few more ingredients than my usual posts, but again – it’s low, and slow, and oh-so good.

*Here’s a great video on how to cook the beans.

This post is part of Fight Back Friday by Food Renegade and Friday Food Fix by The WHOLE Gang.