Archive for the ‘veggies’ Category

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five-minute healthy cucumber, lime, and mint salad

April 24, 2016

this is my new favorite cucumber salad. it comes together in five minutes and makes a perfect quick lunch or side.

cut up one giant cucumber or several smaller cucumbers

– put the pieces in a bowl and coat them with olive oil, about a tablespoon.
– use an equivalent amount of rice wine vinegar. mix well.
– add the juice of half a lime, salt and pepper, tons of fresh mint minced up, and minced onions in your favorite style. (grill, roast, sear, or soak in saltwater if you hate raw onions.)
– if you like it hot, add a little minced fresh serrano, jalapeno, or whatever you have in the house.

mix it up:

– (opt.) add a few roasted peanuts, crunched-up, for texture and flavor!
– (opt.) you can also add a pinch of sugar, honey, or your favorite sweetener if you like it sweeter.
– (opt.) if you have homemade la jiao jiang, that’s always great in any cold salad.
– (opt.) add 2 drops of fish sauce if it feels like it’s missing something.
– (opt.) add whatever fresh herbs you have in the house, a few minced or chopped salad greens, a few chunks of tomato, or a few sliced radishes.

make it at least 15 minutes before you plan to eat it.

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recipe by friedsig

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kachumbari (healthy coleslaw from burundi)

April 23, 2016

this is a coleslaw that comes from burundi, in east/central africa. it’s quick and healthy!

1 (more or less) hot chilli pepper, cleaned, seeds removed, chopped
1 medium onion, chopped
2 to 4 tomatoes, thinly sliced
Juice or one or two lemons or limes
Up to one teaspoon salt
fresh chopped cilantro
1 cucumber, peeled and sliced (optional)
1 small cabbage, shredded (optional)

let combine for at least fifteen minutes before serving.

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from ALWS

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eggplant tonnato (roasted eggplant and tuna salad)

April 22, 2016

i modified this significantly, but here’s the original:

2 (6-ounce) cans light tuna packed in olive oil (preferably Italian), drained, divided
1 large anchovy fillet
1/4 cup mayonnaise
2 tablespoons extra-virgin olive oil plus additional for drizzling
2 teaspoons drained capers (or anything pickled)
2 teaspoons fresh lemon juice
2 (11 1/2- to 13-ounce) jars or containers grilled eggplant, drained
1 teaspoon finely chopped garlic
1/3 cup coarsely chopped parsley
1 teaspoon grated lemon zest
1 teaspoon red-wine vinegar
2 cups grape tomatoes, halved lengthwise
1/3 cup coarsely chopped mint
2 cups (1/2-inch) bread cubes from a country loaf, toasted
Equipment: 4 (16-ounces) wide jars or containers with lids

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Blend 1/4 cup tuna, anchovy, mayonnaise, oil, capers, and lemon juice in a blender until smooth to make tonnato sauce.
Pulse eggplant, garlic, parsley, zest, vinegar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a food processor until combined but not smooth.
Toss tomatoes with mint, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
Divide eggplant mixture among jars and layer remaining tuna (broken up into large chunks), tonnato sauce, croutons, and tomatoes (including juices) on top. Drizzle with olive oil.

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from epicurious

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surprisingly, not bad. a very strange combination of flavors. i never imagined i would puree tuna. i left out half the ingredients due to my budget – left out the anchovies, the croutons, and even the tomatoes. it’s still pretty okay. if, like me, all you have in the house is a can of tuna and a few eggplants, you can go pick up some mint and give this a try. instead of capers, i used some pickles. you could use pickled anything.

plus, once you have fresh mint in the house, you can make radish, butter, and mint sandwiches (don’t knock it ’til you try it,) as well as cucumber salad with mint, cold cucumber soup, fattoush, or a mint dressing with rice wine vinegar!

not a bad healthy choice for a quick lunch – if the eggplants are roasted already, you can put this together in just a few minutes! roast a few eggplants on a day off and keep them in your fridge just in case you need a quick meal!

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curried red lentil, squash, and coconut soup

March 17, 2016

if you are on a soft foods diet on order of dentist or doctor, make sure to add this one. it’s full of medicinal spices like turmeric and garlic. i think it’s one of the best pureed soups i’ve tried – but maybe that’s because i haven’t eaten solid food in a week. get well soon!

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roast a big (or 2 little) butternut squash (or acorn, or whatever you like)

saute onions and carrots in a dutch oven over medium heat

when soft, add a clove or two of garlic, and stir 2 mins

add:
– chicken stock, vegetable stock, or even lightly salted water
– a tablespoon or 2 of “curry powder” (or make your own with a lot of coriander, some turmeric and cayenne, and a little fenugreek, mustard powder, cumin, black pepper [to help your body absorb the turmeric,] and curry leaf – or whatever you have around)
– the flesh of the roasted squash
– between a half-cup and a cup of red split lentils (masoor dal)
– a good amount of ginger paste or ginger juice

bring to a boil and simmer about 20 minutes

throw everything into a blender or food processor, or mash well.

return to pot and add coconut milk. use a whole can, unless you don’t like the taste of coconut – then just add a half-can.

reheat, adjust spices if necessary

turn off heat, and add fresh lemon juice to taste, about 1/2 to one whole lemon.

recipe sloppily adapted by friedsig from a few different recipes, mostly this epicurious version

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beet-walnut dip

February 14, 2016

this recipe from prairierth farm is really similar to binnur’s turkish walnut and hazelnut yogurt dip posted in the early days of this blog. i never tried making it, and forgot about it.

then yesterday, someone from the farm sampled this out, with carrot and kohlrabi to dip. it was well worth the trip. the dip is absolutely phenomenal. a clutch of people lingered by the sample table, staring wistfully at this pink stuff like they were smitten. part of the reason it was so amazing was that all the ingredients were farm-fresh. part of the reason it was so amazing is that this is made of some of my favorite foods!

1 lb beets (4 smallish,) scrubbed
1 c walnuts
1 clove smashed and peeled garlic
3 t sherry vinegar or lemon juice
a few fresh herb leaves, such as marjoram or thyme (optional)
1.5 t kosher salt, or half as much table salt
1/3 c olive oil
1/3 c greek yogurt

boil beets, covered, turn down heat, and simmer til tender, 20-45 min. peel beets.

toast walnuts on the stovetop or at 350 for 5 min

grab your food processor. add peeled beets, garlic, walnuts, vinegar/lemon juice, herbs, and salt.

with motor running, slowly drizzle in olive oil and yogurt.taste for salt and tang.

dip anything in it – carrots, kohlrabi, crackers, apples, whatever you like.

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thanks to PrairiErth Farm in central illinois for the recipe!

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nasu dengaku (japanese miso eggplant)

January 19, 2016
OLYMPUS DIGITAL CAMERA

NASU DENGAKU

here is a recipe from otaku food!

Ingredients

  • 1 small eggplant, or 2 Japanese eggplants
  • 1/4 cup dashi
  • 1 tablespoon mirin
  • 1 tablespoon sake
  • 2 teaspoons sugar
  • 1 tablespoon miso
  • 1 tablespoon oil
  • Chopped green onion and sesame seed for garnish

Quick Directions

  1. Slice eggplant in half, then cut the surface in a criss cross pattern.
  2. Brush the surface with oil, then bake at 350 degrees for 30 to 45 minutes until the eggplant is tender.
  3. Bring dashi, mirin, sake and sugar and bring to a gentle boil. Add miso and whisk to blend. Remove from heat.
  4. Remove eggplant from oven, then turn the broiler on. Brush eggplant with sauce, and sprinkle with sesame.
  5. Broil for a few minutes until the sauce has caramelized. Remove from oven and garnish with green onion.

check out the whole site at otaku food for great info about how it’s usually “grilled and roasted over the fire” in the summer at barbecues!

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don’t have dashi on hand? here’s a recipe i modified from fat-free vegan. sounds very sweet but very amazing!

Ingredients

  • 2 tablespoons mirin
  • 2 tablespoons sake (may substitute stock with dry vermouth or white wine)
  • 4 tablespoons mellow white miso
  • 1 tablespoon sugar or agave nectar
  • 4 Japanese eggplants, stem end trimmed and cut in half lengthwise
  • 1/2 teaspoon sesame oil (optional)
  • toasted sesame seeds, for garnish
  • sliced green onions, for garnish

Instructions

  1. Place the mirin and sake in a small saucepan and bring to a simmer over medium heat. Simmer for about 2 minutes to allow some of the alcohol to cook off. Then add the miso and stir until smooth. Stir in the agave nectar, reduce the heat to very low, and continue to cook, stirring occasionally, while you broil the eggplants:
  2. Brush the cut sides of the eggplants with the sesame oil, if desired. Put the eggplants cut-side down on a baking sheet and place under the broiler of your oven for about 3 minutes, checking often to make sure that they do not burn. Turn them over, and cook for another 3 minutes or until the tops are a light to medium brown. Do not burn! (If your eggplant still isn’t tender all the way through, try baking it–no broiler–a few more minutes; then proceed with the recipe.)
  3. When the eggplants are tender, top each one with the miso sauce and put them back under the broiler until the sauce bubbles up–this should take less than a minute, so watch them closely. Serve hot, sprinkled with toasted sesame seeds and green onions.+

    from fat-free vegan and adapted by friedsig

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update 1/31/16… here’s what ended up happening:
1 medium eggplant
1/2 c homemade chicken stock simmered for a few minutes with seaweed & strained
2 T white wine
1 t sesame oil
1/2 t. la jiao jiang (I know it isn’t Japanese, but I love this stuff!)
2 t sugar
1 T miso

cut eggplant in half, score tops and brush with olive oil, and bake at 350 til soft.

simmer all ingredients together for a few minutes except miso. turn off heat. add miso.

if your miso and stock and la are salty, you shouldn’t need to add salt at all.

pour over eggplants & broil for about 5 minutes.

I added too much stock, as you can see from the photo. A half-cup is too much for the sauce to caramelize. It’s not very photogenic, but it tastes amazing. I will try this again with actual mirin and sake. Next time, I will cut down on the sugar and the stock. Highly recommended!

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soup joumou (haitian pumpkin soup)

January 19, 2015

two versions: VEGAN and MEATY!

This Haitian pumpkin soup looks amazing for warming up in January. & in fact, this soup is traditionally eaten on the New Year to celebrate Haitian independence. There is a great read about why Haitians celebrate their independence with this pumpkin soup on soupsong (or a short version here if you like!)

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VEGAN VERSION!:

2 lbs pumpkin
one small cabbage, diced; or one package of extra-firm tofu, cut into chunks; or one package of tempeh, cut into chunks; or 1 eggplant, diced; or anything that you like to eat that can be marinated

marinade:
2 limes
1 onion
4 cloves garlic
1 tsp thyme
2 scallions
salt and pepper
soup:
1 habanero, seeded (less if you don’t like spicy food)
2 whole cloves, or a pinch of clove powder
veggie stock, or bouillon cube and water

any combination of:
cabbage
celery
carrots
potatoes
turnips
bell pepper
a few sprigs of parsley
malanga
1/4 lb vermicelli or other small pasta, broken up
pat of margarine or drizzle of oil

roast about 2 pounds of pumpkin, or cut up and boil in stockpot.
smash or puree once cooked.

marinate the meat substitute or vegetable of your choice in a paste of onion, shallot, fresh garlic and/or garlic powder, thyme, scallions, salt, and black pepper (green peppercorns if you have them, too.. but it’s not necessary.) marinate between an hour and a day.

bring water to a boil in a soup pot. add the pumpkin, habanero, and clove powder. if you are using eggplant or cabbage or some other firm veggie, add it now. simmer for a half-hour or so. add hard vegetables. cook until soft. if marinating something delicate like tofu, add now, along with vermicelli, parsley, and margarine, and cook until pasta is soft.

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MEATY VERSION!:

2 lbs pumpkin
1lb beef stew meat

marinade:
2 limes
1 onion
4 cloves garlic
1 tsp thyme
2 scallions
salt and pepper

soup:
1 habanero, seeded (less if you don’t like spicy food)
2 whole cloves, or a pinch of clove powder
stock, broth, or bouillon cube and water

any combination of:
cabbage, celery, carrots, potatoes, turnips, bell pepper, a few sprigs of parsley, malanga, 1/4 lb vermicelli or other small pasta, broken up, and a pat of butter or margarine

roast about 2 pounds of pumpkin, or cut up and boil in stockpot.
smash or puree once cooked.

take a pound of beef stew meat, and squeeze half a lime over the meat. rub the other half of the lime on the meat. rinse meat. marinate it in a paste of onion, shallot, fresh garlic and/or garlic powder, thyme, scallions, salt, and black pepper (green peppercorns if you have them, too.. but it’s not necessary.) marinate between an hour and a day.

bring water to a boil in a soup pot. add the pumpkin, beef, habanero, and clove powder. simmer for an hour or two. add hard vegetables. cook until soft. add vermicelli, parsley, and butter, and cook until pasta is soft.

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adapted from love for haitian food, soupsong, and axis of logic by friedsig

 

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update 1/2016 –
HIGHLY RECOMMENDED! tweaked this to make an extremely lazy version that’s great for a quick dinner if you have a few roasted squash in your fridge. it tastes great, so i can only imagine how good the real soup tastes.

just sauteed some diced onions, carrots, parsnips, and poblanos in a soup pot.

when soft, i poured in tons of homemade stock, and simmered everything with cloves and thyme for a while.

then added tons of roasted squashes (like butternut, acorn, hubbard, and golden nugget) and little soup noodles.

when everything fell apart, i turned off the heat and squeezed in some fresh limes. fantastic soup! will definitely make the real deal soon.

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