Yogurt with Berries and Almonds

Yogurt with Berries & Almonds
Serves 1
Can be doubled | Can be halved

Oh my goodness, this week has been crazy, and the weather has been hot! Any meal where I don’t have to use the oven or stove on has been calling my name. Being so busy, I’ve been eating “on the fly”, so this dish has been a frequent choice for breakfast and lunch. It’s quick, and so satisfying, while at the same time very light and refreshing. I can throw it together in a snap, and it’s chock full of natural food nutrition! Think of this as a fresh alternative to yogurt and granola. It’s lighter in fats and calories and (in my humble opinion), much healthier for the body. The added complex carbohydrates from the optional oats provide an extra energy boost, and I love the added texture too!     ~ Susan

Ingredients:

1 cup of your favorite lowfat yogurt, Stonyfield Farms is organic, and widely available
1 cup fresh strawberries – quartered
1 cup fresh blueberries
1 tablespoon sliced raw almonds
optional – 2 tablespoons raw rolled oats – we love Bob’s Red Mill brand

Instructions:

If you want to make a beautiful presentation for guests or just for yourself, start with the yogurt in a wide shallow bowl, surround the edges with the berries in an artfully arranged pattern, and place the sliced almonds in a little pile in the center.

If you’re adding the oats, put them in the middle of the berries, and then top with the sliced almonds.

When I’m in a hurry I just toss it all together in a bowl and dig in!

Indian Style Mushrooms and Green Beans

Indian Style Mushrooms and Green Beans
Serves 3 to 4
Can be Doubled| Can Be Halved| Makes Great Leftovers

On Indian restaurant menus, mushrooms are usually served in a rich sauce that’s often cream based, and green beans are part of a vegetable medley. In fact, these two vegetables work beautifully together in their own dish. I came up with this recipe by accident- I had lots of leftover mushrooms and green beans in the fridge, and I didn’t have the time to make two dishes so, in an effort of not wanting to waste either, I made them a team. The recipe was a success and amazingly easy and light but with a hint of spice- great for summer!     ~Shivani

Ingredients:

1 pound crimini mushrooms, halved
1 pound green beans, halved
1/2 red onion, thinly sliced
1 teaspoon minced garlic
1 teaspoon minced ginger
1 teaspoon of olive or canola oil
1 teaspoon of cumin powder
1 teaspoon of coriander powder
1/2 teaspoon turmeric
1/2 to 1 teaspoon garam masala (add more for more heat)
salt and black pepper, to taste
1/4 cup water
salt, to taste
1/2 teaspoon red chili powder (optional)

Instructions:

Warm oil in a large non-stick frying pan over medium heat.

Add onion, and saute for three minutes or until it starts to soften.

Add ginger and garlic, and saute for another two minutes.

Add spices, and saute for two more minutes.

Add in water, lower heat, and let the mixture simmer for five minutes.

Add vegetables, increase heat back to medium, and cook until done- five to ten minutes.

Serving Suggestions:

Try with spiced tofu steaks or chicken curry. You can also scoop up the veggies with a whole-wheat tortilla or enjoy with brown rice.

Greek Quinoa Salad

Greek Quinoa Salad
Serves 3 to 4
Can be Doubled| Can be Halved| Makes Great Leftovers

Sometime in early June, Mahir was beginning to tire of the usual lunches he took to work. He liked the poached chicken salad and leftovers I packed but was asking for something new. Inspired by summer and the mood to cook a meatless main dish that was light but satisfying, I came up with this recipe. Mahir loves Greek salad so I used that as my inspiration. Instead of leaves, I used quinoa, and I added chickpeas for some satisfying protein and fiber. I’ve had had trouble getting him to eat quinoa in the past, but he came home with an empty lunch box, and I’ve made it several times since.     ~Shivani

Ingredients:

1 cup of uncooked quinoa
1 15-ounce can chickpeas, drained and rinsed
1 medium tomato, finely chopped
1 medium red onion, finely chopped
1 medium cucumber, finely chopped
1 large bunch of flat-leaf parsley, finely chopped
1/4 cup feta, crumbled
salt and pepper, to taste
fresh lemon juice, to taste

Instructions:

Cook quinoa as per package instructions.

Mix with all the other ingredients and season with lots of lemon juice and salt and pepper until the salad is to your liking.

Serving Suggestions:

You get in your protein, carbs and veggies with this dish so there’s really no need to add in anything else. You can substitute grilled chicken bits for the chickpeas for some variety.

Lentil & Spinach Soup

Lentil & Spinach Soup
Serves 6-8
Can be doubled | Can be halved | Makes great leftovers | Freezes well

We got a break in the hot weather earlier this week, and on a gloriously cool Monday morning I had lentil soup on my mind. I made a big pot of this soup for the cafe, and although the extreme heat and humidity have returned, we’ve served a lot of it! Dressed up here with a few key spices, herbs and frozen chopped spinach (and no added oils or fats), lentils are great any time of year. Even on a warm summer evening, how nice it is to have a big pot of lentil soup in the fridge. All you need is a quick reheat for your portion of soup, a slice of good bread and a big salad – you’ve got an easy, nourishing and not-too-heavy meal.     ~ Susan

Ingredients:

1 16 oz bag dried lentils
2 large bay leaves
1 cup diced onion
1 1/2 cups sliced or diced carrot
1 1/2 cups sliced or diced celery
1 1/2 teaspoons dried granulated garlic
1 1/2 teaspoons dried oregano
1 teaspoon dried basil
1 teaspoon ground cumin
1 teaspoon ground coriander
1 10 oz package frozen chopped spinach – partially thawed – Cascadian Farms organic spinach is perfect
sea salt & black pepper to taste

Instructions:

Sort through the dried lentils (spread them on a large plate or countertop) to be sure they are free of small stones or other debris.

Optional step: Soak dried lentils in a large pot of water for 4 – 6 hours, drain and rinse, then add 8 cups of water and 2 bay leaves. Soaking makes the lentils more digestible and the nutrients more assimilable. Bring to boil, reduce heat to medium-low and cook, covered, for 30 minutes.

Quick version: put dried lentils in a pot, add 8 cups water and 2 bay leaves. Bring to boil, reduce heat to medium low and cook, covered, for 30 minutes.

Add onion, carrot, celery, granulated garlic, oregano, basil, cumin and coriander.

Cover and continue cooking on medium-low for another 30 minutes.

Add the chopped spinach (don’t bother with draining it – just add the entire contents of the package). If it’s partially frozen that’s fine, the hot soup will take care of that.

Season to taste with salt and pepper. It’s ready to serve! It will taste even better tomorrow, but why not have some right now?

Serving Suggestions:

Top with fresh chopped herbs of your choice: scallions, parsley, chervil, cilantro, basil, chives… any of these are perfect.

If you like your lentils to taste a little more rich add a little dollop of good butter or a light drizzle of olive oil to each serving.

Try ladling this soup over a bowl of simply cooked whole grains (brown rice, barley, kamut, wheat berries, quinoa, or whole grain couscous), or serve each bowl of soup with a slice of whole grain bread. Add a big green salad – try mixed lettuces with balsamic vinegar, olive oil, sliced red onion and a light sprinkle of  feta, it’s a great match to the flavors of the soup.

Chilled Gazpacho Soup

Chilled Gazpacho Soup
Serves 2 – 3
Can be doubled | Can be halved

Sometimes, on a hot, humid day, coming up with an appetizing meal can be challenging. On days like that we make gazpacho. Run out to the garden (or farmers market), pick up the goods, grab a can of tomatoes from the pantry, and make a date with your blender! It’s easy, quick, and tastes like a delicious, zesty blended salad in a soup bowl. You can serve it as an appetizer or a salad course with a larger meal, but it’s also perfect as a light lunch or quick snack on its own. Being free of any fats or oils, and made primarily from fresh veggies and herbs along with a squeeze of lemon and some sea salt, it’s naturally cleansing and invigorating for the body. You just feel good after enjoying a bowl of fresh, homemade gazpacho.     ~ Susan

Ingredients:

1 medium cucumber – roughly chopped
1 red or yellow bell pepper – seeded and roughly chopped
1 green pepper – seeded and roughly chopped
1/2 of a large vidalia onion – roughly chopped
1 large or 2 smaller garlic cloves – minced
2 roma tomatoes (or equivalent – roughly chopped)
1/2 cup chopped fresh parsley
1/4 cup fresh basil leaves
2 tablespoons fresh lemon juice
1 14.5 oz can of whole tomatoes plus the juices – we really like Muir Glen brand
sea salt & fresh ground pepper to taste

Instructions:

Put everything except salt & pepper in a blender (in smaller batches if needed) and blend until nicely pureed, while still leaving a bit of texture left in the mix.

Season to taste with salt & pepper.

You might like it with more lemon added, which really livens up the whole flavor.

Serving Suggestions:

Gazpacho is perfect “as is” but you can jazz it up when serving with a drizzle of olive oil, a dash of cayenne pepper, and/or a garnish of fresh snipped herbs such as parsley, chives or scallions.

Toasted whole grain bread topped with a slice of cheese makes this a complete meal, and one you’ll probably be craving again soon!

For a gourmet appetizer serve small bowls of chilled gazpacho topped with chilled cajun-seasoned shrimp and a sprinkle of grilled corn kernels. Gorgeous and delicious.

Steel Cut Oats with Spinach & Poached Eggs

Steel Cut Oats with Spinach & Poached Eggs
Serves 2
Can be doubled | Can be halved

Being a busy bistro owner/chef, on my feet all day long six days a week, and in my 6th month of pregnancy, I have to keep myself well nourished. Last Saturday morning, after a very busy Friday night dinner rush and only a few hours of sleep before returning to the kitchen at 7am, I needed some serious fuel. And so this delicious “power breakfast” came to be! The oats are rich in complex carbohydrates, spinach is loaded with iron and other important minerals, and the eggs provide a nice protein boost. One great thing about steel cut oats – you can cook up a larger batch and keep it in the fridge for a few days – single portions are easy to reheat. Just put some cooked oats in a pot with a little bit of water, stir on medium heat until hot, and serve. Try this savory combination in place of the more traditional sweet versions of oatmeal for a change, and you just might become hooked. I am!     ~ Susan

Ingredients:

1/2 cup dry steel cut oats – we use Bob’s Red Mill brand, the best we’ve ever had
1 1/2 cups water
1/8 teaspoon sea salt
3 cups tightly packed baby spinach leaves
4 eggs
sea salt & freshly ground black pepper to taste
chopped scallions for garnish
hot sauce for extra flavor – try Frank’s Red Hot sauce, it’s one of our faves!

Instructions:

Bring the 1 1/2 cups water to boil in a small pot with lid. Add steel cut oats and the 1/8 teaspoon sea salt, stir well, reduce heat to a very low simmer, cover and cook for about 30 minutes, until oats are done to your liking.

A few minutes before oats are done cooking, boil enough water in a medium saucepan to poach the four eggs. I like my poached eggs on the very soft side but a good rule of thumb is to give them about three minutes in the poaching water which will yield partially cooked yolks while still being somewhat soft.

Stir the spinach leaves into the steel cut oats, add a couple of tablespoons of water if necessary to help them mix in, and let the mixture sit, covered, with the heat turned off, for a couple of minutes.

Spoon the oat-spinach mixture into two serving bowls and top each with two poached eggs. Garnish with the chopped scallions and let each person add salt, pepper and hot sauce to their own taste.

Serving Suggestion:

This is truly a meal in a bowl! Start it off with some fresh fruit, add a cup of your favorite tea or coffee and you’ve got an excellent power breakfast to keep you going all morning long.

Spinach, Leek and Mushroom Crepes

Spinach, Leek and Mushroom Crepes
Serves 2
Can be doubled| Can be halved

Mahir, Meenakshi and I are huge fans of masala omelets and were making them at least once a week for several months, but, as tasty as this spicy egg dish is, we were getting a little tired of the same old, same old.  I was about to make them again, but Mahir stopped me and said he wanted to try something new with eggs. He pulled out what we had in the fridge, and this crepe recipe was the result. It’s really delicious and something you would see at a top notch French restaurant but with loads of butter. The thinness of the crepe changes the texture of the eggs to something firmer but equally tasty- you might not even think you’re eating eggs at all. The combination of vegetables works harmoniously and makes this creation even healthier. We’ve entertained with this recipe for brunch several times, and our guests are always stunned by the impressive presentation and taste!     ~Shivani

Ingredients:

4 large eggs
2 leeks, thinly sliced
2 cups shitake mushroom caps, thinly sliced
5 to 10 ounces of fresh baby or regular spinach
2 garlic cloves, minced
2 teaspoons of olive oil
salt and pepper, to taste

Instructions:

Warm the olive oil over medium heat in a medium-sized non-stick pan.

Add garlic and leeks and saute until leeks are soft, about two minutes.

Add spinach and mushrooms and cook for five minutes or until spinach is wilted and mushrooms are soft but not mushy.

Season with salt and pepper, and set aside.

Warm a large nonstick skillet over low to medium heat and lightly coat with cooking spray.

Beat two of the eggs lightly using a fork and season with salt and pepper.

Add eggs to pan and move pan so that the batter spreads evenly across the bottom of whole pan.

Cook 3 to 5 minutes or until done- the edges should be firm. They shouldn’t be overcooked or runny.

Fill the center with the veggie topping and gently fold edges over the topping.

Carefully slide off pan onto plate.

Repeat with the other two eggs.

Serving Suggestions:

A slice or two of whole wheat bread or a Food for Life English muffin is the way to go when eating these crepes. Spread them with a touch of butter, and you’ve got a satisfying pairing partner.

Cool & Creamy Greek Yogurt Dip

Cool & Creamy Greek Yogurt Dip
Serves 2
Can be doubled | Can be halved | Makes great leftovers

This one’s a frequent snack in our house. It’s quick to make, delicious to eat, and good for you too! Greek yogurt (as opposed to American style plain yogurt) is the key ingredient for a nice thick dip, which mimics sour cream beautifully. We prefer Greek yogurt to sour cream not only because it’s so deliciously tangy and good for digestion, but also because when you want to make something lower in fat, a good quality low-fat or non-fat Greek yogurt is more wholesome than low-fat or non-fat sour cream (which has too many weird additives for our taste).  For a satisfying treat that you can feel good about eating, this is a perfect recipe. Veggies, crackers, chips, everything goes great with this dip!     ~ Susan

Ingredients:

1 cup low-fat or non-fat Greek yogurt – I’ve been loving Greek Gods brand lately
1/4 teaspoon granulated garlic
1/4 teaspoon granulated onion
1/4 teaspoon Herbamare seasoned sea salt (or plain sea salt) – more or less to taste
1 teaspoon tamari soy sauce (I use San J wheat-free tamari to keep it gluten free)
optional – 2 tablespoons thinly sliced scallions

Like it hotter? Add a tablespoon or two of chopped pickled jalapenos, a dash of cayenne pepper or some hot sauce to taste.

Instructions:

Put all the ingredients in a bowl, stir together until well blended. Taste and adjust seasonings to your liking and start dipping!

Serving Suggestions:

A crudites of raw vegetables – broccoli, cauliflower, celery, carrots, peppers, snap peas, etc. is a great accompaniment to this dip, especially when you add the scallions to the mixture.

Any kind of crunchy cracker, crisp bread, or chip is a classic combination with a creamy dip.

It’s also perfect in place of sour cream on top of a baked potato.

Savory Baked Tofu

Savory Baked Tofu
Serves 4
Can be doubled | Can be halved | Makes great leftovers

Here’s another no-oil recipe that’s destined for your your collection. Don’t think you like tofu? I’ve changed the mind of many a tofu nay-sayer by offering up these tempting little morsels. This recipe calls for breadcrumbs as a topping – but most commercial brands are made with cheap oils and additives. Making homemade breadcrumbs (from whole grain bread which has been dried out in a warm oven and then ground in a food processor or blender, or crushed whole wheat melba toast works well too) ensures that you are adding only the most wholesome ingredients to your recipes. You can also find some great gluten-free breadcrumbs in the grocery stores nowadays. I always make a double batch of this recipe, it’s just that good!   ~ Susan

Ingredients:

1 package firm or extra firm tofu
1/4 cup tamari soy sauce, I use San J wheat free tamari to keep it gluten-free
2/3 cup apple juice
1 tablespoon dry sherry
1/4 teaspoon dry granulated garlic
a few grinds of black pepper
1 teaspoon dried thyme leaves
1/3 cup whole grain or gluten-free breadcrumbs

Instructions:

Preheat oven to 350F.

Slice the block of tofu in half lengthwise, and then into slices just shy of half an inch thick.

Place the tofu slices in a baking dish.

Combine the tamari, apple juice, sherry in a mixing cup and pour over the tofu. The marinade should come up just above the top of the slices and cover them completely in liquid. If you come up a little short on liquid, just add a bit of water until the mixture reaches the top of the slices and covers them.

Next, combine the granulated garlic, thyme leaves, breadcrumbs and ground black pepper in a little dish and sprinkle evenly over the tofu.

Bake, uncovered, for about 30-40 minutes or until the liquid is almost all gone (the pan should not get totally dried out or the tofu will stick). Remove from oven and serve hot, or let cool to room temp to enjoy as a snack or to keep cold in the fridge.

Serving Suggestions:

Serve tofu hot out of the oven with simply cooked brown rice and steamed greens dressed with a little vinegar and oil.

Try the cold tofu on a sandwich, or straight out of the fridge as an easy snack.

Bhindi ki Subzi (Okra Indian Style)

Bhindi ki Subzi (Okra Indian Style)
Serves 3 to 4 as a side dish and 2 as a main course
Can Be Doubled| Can Be Halved| Makes Great Leftovers

Okra is one of the most overlooked vegetables. That’s too bad since this green produce is loaded with health benefits: its high fiber content helps stabilize blood sugar, is rich in Vitamin A and potassium, and, like most vegetables, is low in calories. A cup of raw okra comes in around 33 calories. It’s used in African cuisine, in Southern dishes and is also popular in Indian food. It’s available in the frozen vegetable aisle at many grocery stores. I admit that unless my mother or my mother-in-law in India made me okra subzi, I never ate it, but one day last week, I was walking by the vegetable and fruit stand on 59th and 2nd and noticed the vendor selling fresh okra. Once I saw it, I couldn’t stop craving it so I bought a pound and Tess and I experimented and came up with this delicious recipe. Give it a try!     ~Shivani

Ingredients:

1 pound of okra, each piece cut into three pieces (frozen okra is usually precut)
1 tablespoon of punch pudan (a Bengali five-spice mix of mustard, nigella, fenugreek, fennel and cumin seeds. Make it yourself, buy it from any Indian store or online from Kalustyan’s).
1 teaspoon of onion powder
1 teaspoon of garlic powder
1 teaspoon of cumin powder
1 teaspoon of coriander powder
1 teaspoon of turmeric
1 teaspoon of canola oil
salt and pepper, to taste
one large handful of cilantro, finely chopped (optional)

Instructions:

Heat oil in a medium nonstick skillet or pan set to medium.

Add spices and fry for one minute.

Add 1/4 cup water and bring to a boil.

Add okra and season with salt and pepper.

Cover pan and cook for five minutes. Turn off stove and let sit for an additional five minutes still covered.

Top with cilantro, if using.

Serving Suggestions:

Try with brown rice and lentils for a complete meal or alongside a whole-wheat pita and a simple piece of grilled tilapia with tandoori spice or salt and pepper.