Re: Paleo Breakfasts (with recipe for Almond Crusted Flounder)

Of all the things that have changed in my approach to eating since I transitioned to eating Paleo, the meal that has changed the most drastically is breakfast.

It is sad (to me) but true that I had been in the habit of drinking my breakfast by way of a high-protein shake almost every day of the week. And almost every time, I would think of the lyrics to Alix Olson’s spoken word piece “I Believe,” in which she proclaims (among other things) that “I believe too many women drink their meals.” (I was bummed to discover that there were no Youtube videos of her performing that particular piece to share with you all, so as a pretty darned good consolation prize, here’s a link to her song “Eve’s Mouth.”) I suppose that these “breakfasts” did what they needed to, in that I lasted until lunch with a modicum of nutrition in my system, but they were not fulfilling.

Previous to the breakfast beverage era, my breakfasts were (as they are for many people) high-carb affairs involving lots of toast, cereal, pancakes, waffles, bagels, and/or apple fritters. Oh, how I love an apple fritter… (Note to self: develop a Paleo-friendly apple fritter recipe.)

And none of those items are even remotely Paleo. Not even a little bit.

So, what do my breakfasts consist of nowadays? Usually, it is either a poached egg or some fish served alongside some leftover veggies or salad from the previous night’s dinner and a piece of fresh fruit. I will eventually try out some of the recipes for Paleo pancakes that I see posted to an assortment of Paleo cooking blogs, but so far I haven’t felt the need to. Damn, I’m enjoying these breakfasts! They feel good, they’re quick to make, and I don’t just make it to lunch, but I thrive through the morning with energy and enthusiasm. Huzzah!

And the best part is that my breakfasts rarely take more than 5-10 minutes of actual prep time, so I’m not finding it to be any sort of hardship on my morning routine.

Since today was one of my days off, I did a little bit more than my usual plain-jane (and yet still absolutely delicious) fish preparation method of just searing or broiling a piece of lightly salted and peppered fish: I added a simple almond “breading,” and it worked out beautifully! So beautifully, in fact, that I’m going to share the recipe with all of you… I hope you like it! (Also… this probably goes without saying, but feel free to serve this recipe at lunch or dinner, too!)

I served this delicious flounder next to some of the leftover veggies from the Mediterranean Chicken I made a few nights ago and a sliced pear… now that’s a good breakfast!

Almond Crusted Flounder (serves 2)

• 3-4 T coconut oil, divided
• 3/4 c almond flour
• 1/2 t sea salt
• 1/2 t freshly ground black pepper
• 1 minced garlic clove
• 1 egg
• 6 oz. flounder fillets

1. Preheat your broiler: if it has multiple settings, set it to low. Cover your broiler pan with a sheet of aluminum foil and grease it with 1 T of the coconut oil.
2. Combine the almond flour, sea salt, pepper, and garlic in a medium-sized bowl or large plate.
3. Whisk together the egg and 1 T of the coconut oil in another bowl.
4. Dip the flounder fillets in the egg mixture, and then thoroughly coat with the almond flour mixture. Place on the prepared broiler pan.
5. Drizzle 1 or 2 more T of coconut oil evenly over the fish: this will help the breading get nice and tender-crisp.
6. Place under the broiler for 7-10 minutes, until the fish is cooked thoroughly and lightly browned. Serve next to some veggies or a salad and a piece of fruit (maybe even a mug of yerba mate, if you’d like), and enjoy your day! It’s already off to a great start!

Acorn Squash with Fruits and Sesame Seeds

So, I was sick through most of the weekend. While I am no longer sick, I am still feeling the need for extra rest and some extra TLC.

As a result, I decided to cancel my usual Wednesday night plans, stay home, have a healthy, simple dinner, and go to bed early.

As has been true for several of my recent posts, this is a recipe that goes without much explaining: the direcctions are clear and free from confusing elements. Feel free to adapt the recipe somewhat, using whatever dried fruit suits your fancy, or substitute chopped nuts for the sesame seeds (following the proportions listed in the recipe).

I made this a complete meal by serving it along with some cooked wild rice blend mixed with some peas.

This recipe is adapted from The Joy of Cooking.

Acorn Squash with Fruits and Sesame Seeds

• 2 medium acorn squash, halved, seeds and strings removed
• 1 ripe pear, cored and diced
• 1/2 c dried fruit of your choice (raisins, cranberries, cherries, or currents can be used whole: dates, prunes, apricots, etc. should be chopped)
• 2 T sesame seeds and 2 T ground flax seed OR 1/4 c chopped nuts
• 1/4 c shredded coconut (optional)
• grated zest of 2 clementines
• 1/4 t ground cinnamon
• 1/8 t freshly grated nutmeg
• 2 T extra virgin olive oil
• 1 T honey
• 2 T apple cider

1. Preheat oven to 325 degrees F.
2. Place the squash cut side down in a baking pan, and add 1/4″ hot water to the pan. Bake for 40-45 minutes.
3. Meanwhile, mix the pear, apple, dried fruit, seeds or nuts, coconut (if using), zest, cinnamon, and nutmeg in a medium bowl.
4. Heat the olive oil in a heavy-bottomed saucepan over medium heat. Add the fruit mixture and honey and cook, stirring, about 5 minutes. Stir in the cider. Simmer, stirring often, until the fruit is tender, 3-5 more minutes. Remove from heat.
5. Remove the squash from the oven, carefully pour the water from the pan, and turn the squash cut side up. Fill with the fruit mixture. Bake until the squash is tender, 10-15 minutes more.

Winter Squash Bisque

Again, this is a simple recipe and I’m terribly busy nowadays, so here’s the recipe… An anecdote may be added later, or perhaps not.

·         2 T olive oil

·         1 large Vidalia or Mayan Sweet onion, finely chopped

·         1 c carrots, finely chopped

·         2 to 4 T fresh ginger root, minced

·         6 c winter squash (butternut, pumpkin, acorn, etc.), peeled and cut into large cubes

·         8 c vegetable broth

·         1 15.5-oz. can cannellini beans

·         1 t salt

·         ½ t cinnamon

·         1/8 t nutmeg

·         2 T soy sauce

·         1/3 c hazelnut butter (or you can substitute with almond, sunflower or peanut butter)

·         1 T maple syrup or honey

·         Pinch black pepper

Garnish (optional):

·         2 T hazelnuts, chopped and toasted

·         2 T chopped fresh chives or Italian parsley

1.       Heat the oil over medium heat in a large, thick-bottomed pan. Add the onions and sauté until they are translucent. Add the carrots and ginger and sauté for 10 more minutes, stirring occasionally. Add the squash and sauté 5 minutes longer.

2.       Add the broth, beans, salt, cinnamon, nutmeg and soy sauce. Bring to a boil and simmer for 10 minutes or until the squash is tender.

3.       Remove the soup from the heat and stir in the nut butter, maple syrup and black pepper.

4.       Cool the soup to almost room temperature, then place in a blender or food processor and puree until smooth: you will have to do this in several batches. Season to taste. Garnish with toasted nuts and chopped parsley or chives.

Notes: 

•  Depending on how sweet the squash is, more or less maple syrup may be added. You can also add a little juice and/or zest of lemon, orange or lime. 
• Fresh sage, rosemary, and Italian parsley as well as other herbs can be added while the soup is coming to a boil for a slight undercurrent of flavor. 
•  I strongly recommend having a few slices of a nice pumpernickel bread with a schmear of butter or Earth Balance spread on-hand to dunk in this soup. Delicious!

Pasta with Sauteed Leeks, White Beans, and Walnuts

I’ve been busy because life is full and rich.

The downside: I haven’t posted in, like, forever. The upside: now that I’m posting again, you can be sure to get healthy and seasonal recipes that are quick and easy to make. Huzzah!

So, in the interest of making a post efficiently, I’m going to jump right to the recipe. I promise: future posts will include anecdotes. But this one won’t.

Pasta with Sauteed Leeks, White Beans and Walnuts 

1 T olive oil
3 medium leeks, white and light green parts, thinly sliced (about 6 cups)
1 medium yellow bell pepper, seeded and thinly sliced (about 1 cup)
1 t red pepper flakes (or to taste)
1 15-oz. can cannellini beans, rinsed and drained
1 c low-sodium vegetable broth
6 cloves garlic, chopped
12 oz. pasta of your choice (I used wild mushroom fettuccine from Flour City Pasta. It was delicious.)
3 oz. crumbled feta cheese or goat cheese (optional)
1/2 c chopped toasted walnuts

1. Put large pot of salted water on to boil.
2. Meanwhile, heat oil in a large saucepan over medium-high heat. Add leeks, bell pepper, and red pepper flakes: saute 10 minutes, or until vegetables just begin to brown.
3. Stir in beans, broth, and garlic. Reduce heat to low and simmer for 5 more minutes. Season with salt and freshly ground pepper.
4. When water boils, cook pasta according to package directions to al dente. Drain. 
5. Gently fold the leek and beans mixture and the walnuts into the pasta. Serve sprinkled with feta or goat cheese, if desired.

(Adapted from a Vegetarian Times recipe)

Legen-(wait for it)-dary Banana Bread

So, it has been a long time since my last post. Over a month. I am not going to bore or insult you with a long enumeration of reasons why this was, but trust me, I’ve been busy doing very worthwhile, necessary things. I apologize, and hope you will all be able to forgive me.

One of things I did was spend a week in Indiana, visiting various friends and family members. It was a precious and enjoyable trip: I feel as though I connected with my family on a deeper and more authentic level than ever before, and it was a complete joy. *cue the kittens and rainbows* *audience gagging from the overly sweet aftertaste of my sentimentality*

But seriously, it was that good. So, there.

Of the many people I spent time with while in the Hoosier state, there was one friend who I was particularly excited to see, Cherrie. You see, she and I were like soul-siblings for several years.

For example: nine years ago, when I got back from a month on the Appalachian Trail, her home was the first place I went to when I got back to Indiana. One of my favorite pictures of me of all time was taken that day. It shows me, sweaty and buff and clothed in dirty forest gear, lifting all three of her daughters at once: one on my back and one in each arm. My hair was dreadlocked, my knees were scuffed and scabbed, and I was smiling the dorkiest, most delighted smile you can imagine. She and her family were like home for me.

Then, sadly, Cherrie and I had a parting of the ways. It was over everything and nothing, and the long and short of it is that we didn’t speak for over 3 years. By the time our feelings had settled, our phone numbers and email addresses had changed, and both of us had moved. Sigh. Although I wanted to, I had no way to reach her.

That is, until we found each other in the virtual ether of Facebook. After the apologies, we exchanged messages, pleasantries and links in the way that all good Facebook friends do. Which was a perfect delight, except for the way that it made me miss her and her family even more than I had.

So, of course I made it a priority to spend some time with her while I was in the area. It was such a joy to sit down with Cherrie over a cup of coffee, talking about everything and nothing while her daughters and husband chatted, played, and watched television in the next room. We made dinner together, laughing and catching up on how our lives have shifted and changed.

One thing that particularly tickled me was the way they all remembered my banana bread. In fact, when I was on the phone with Cherrie, before I even got to their home, I could here the young voices in the background asking if I would be able to make banana bread while I was there. I knew that they always loved it, but I honestly didn’t expect that, years later, they’d still be raving about it.

Sadly, I didn’t have the time to make bread while I was there, but I made them a promise: upon my return to Rochester, I would make a few loaves of the banana bread recipe that they so fondly remembered and send it on to them. I also promised that my first blog post after my more-than-a-month-long hiatus would be the recipe.

I did as I promised, and sent two loaves on to them: I just got a call a few hours ago from Cherrie that the loaves arrived. She thanked me, we chatted a bit about the general stresses and joys of life, and when I finally hung up, I had a big smile on my face. It is truly one of the blessings of life to be able to share our gifts, talents, and food with loved ones.

So, now there’s nothing left to do but post the recipe.

Just so you know, this isn’t the world’s healthiest bread recipe: it actually exists somewhere on the border between bread and cake. But it is beyond delicious, and should be made and enjoyed often, despite the butter and sugar within.

If you do want to boost the nutritional value a bit, be sure to use a whole grain flour or oat flour, and add the optional nuts and dried fruits. You can also substitute 1/2 c wheat germ for 1/2 c of the flour. Even if you do none of these things, at least there’s a plethora of banana in the recipe to ensure that there are some vitamins and minerals to go along with the sweet indulgence.

This recipe has two ingredients that make it different than most other banana breads, and it is these two items that make it such a moist, memorable bread: yogurt and maple syrup. They are such simple, commonplace ingredients, but they do wonders towards improving the texture of the finished loaves.

One quick tip: I find that it really helps to grease the measuring cup lightly with canola oil when measuring viscous, sweet liquids such as maple syrup, honey and molasses. I mean, why waste the gooey sweetness because it’s stuck on the side of the measuring cup and all along your rubber spatula, when you could easily just pour it all in with no trouble?

Whenever you bake with bananas, you want them to be really ripe. Like, almost completely brown and kinda gross and slimy on the inside. Also, whenever you have some bananas that are going overripe but not the time to make bread, feel free to freeze them in an airtight baggie until you have the opportunity to bake. After all, why waste the most important ingredient of this delicious recipe??

Making this recipe takes some time, patience and attention: there are quite a few steps, and all of them are important. That’s why I make a big enough batch of batter to make several loaves at once: even if it’s too much bread, these loaves freeze well and can make some pretty transcendent french toast. And as long as you follow the directions and avoid over-baking it, it is guaranteed to be the most legendary banana bread you’ve ever had.

Legen-(wait for it)-dary Banana Bread

(Makes three 8 1/2 by 4 1/2 loaves)
(Have all ingredients at room temperature)

•  4 1/2 c sifted flour (Yes, it really makes a difference if you don’t sift it. Just do it.)
• 1 1/2 t baking soda
• 1 t baking powder
• 1 t salt
• 2 c mashed ripe bananas 
• 1/2 c plain yogurt
• 2 t vanilla
• 2 sticks butter, softened
• 1/2 c maple syrup
• 1/2 c sugar
• 1/2 c brown sugar
• 1 1/2 t grated lemon zest (optional)
• 4 large eggs
• 1 c chopped nuts (optional)
• 1/2 c chopped dried apricots or other dried fruit (optional)

1. Whisk together the flour, baking soda, baking powder, and salt.
2. Combine the mashed bananas, yogurt, and vanilla. 
3. Beat the butter until creamy. Gradually add the maple syrup. Then, gradually add the sugars and lemon zest (if using): beat until light and fluffy, about 5 minutes. Beat in the eggs one at a time.
4. Add the flour mixture in three parts, alternately with the banana mixture in two parts, beating until smooth after each addition. Add the nuts and dried fruit, if using. 
5. Scrape the batter into lightly greased bread pans. Smooth out the top with the back of a spoon or spatula. 
6. Bake at 350 degrees F until a toothpick inserted into the center comes out nearly clean, about 45 minutes. Rotate the pans halfway through the baking time (unless you’re lucky enough to have a kickass convection oven, in which case you can skip this step and know that I am very, very jealous of you).
7. Allow to cool for 10 minutes, and then gently slide a thin knife around the edge of the pans to loosen the loaves. Invert the pan to remove the bread from the pans. Allow to cool at least another 15 minutes before slicing.

Roasted Poblano Corn Muffins

Okay, so I decided that black bean soup (http://bit.ly/fimd0P) was a great idea… but that it would be an even better idea if it was served next to some cornmeal muffins. Argue with me if you dare: I’m pretty sure I’m right.

Unlike many baked items, the batter for corn muffins can be altered in any number of ways and still turn out perfectly. Feel free to fold in chopped veggies, bacon, or ham (be sure to cook these ingredients first!). When corn is back in season next summer, add some diced fresh corn. Add a teaspoon or two of diced fresh herbs, or (if you want your muffins to be particularly zesty) 2 t of chili powder and 1/2 t of cumin. And, of course, some grated cheese also works well in this recipe. For any of these variations, just substitute whatever addition(s) you’ve decided upon for the poblano pepper and fold them in during step 3.

However, I decided to keep it fairly simple tonight, since the black bean soup is already hearty and flavorful. So, I roasted one poblano pepper (for info on roasting peppers, visit my previous post on “Spinach, Mushroom, Kalamata and Roasted Pepper White Pizza,” http://bit.ly/ghDRsq).

One warning: this recipe makes a batter that is thinner than many muffin batters. Don’t worry. It will be okay. 🙂

All other hints and tips are worked right into the recipe. And that’s that: enjoy!

Roasted Poblano Corn Muffins

• 1 1/4 c yellow cornmeal
• 1 1/4 c sifted all-purpose flour
• 2/3 c granulated sugar
• 2 t baking powder
• 1 t baking soda
• 1/2 heaping t salt
• 1 c sour cream
• 1 c milk
• 4 eggs, beaten
• 1 stick butter, melted
• 1 roasted poblano pepper, diced

1. Combine the dry ingredients with a whisk.
2. Mix together the sour cream, milk, eggs and butter. Add to the dry ingredients and stir just until blended.
3. Fold in the poblano pepper.
4. Portion into a greased muffin tin, filling approximately two-thirds full.
5. Bake at 375 degrees F until done, approximately 20 to 25 minutes.

Vegan Black Bean Soup

There is a thin layer of snow on the tarp that covers the wood for our stove. The cats are sleeping, curled up in a shameless display of relaxation.  It is definitely a good night for a hot and hearty soup.

After a fairly lengthy debate with myself regarding what soup to make, I decided upon black bean soup.

Black beans have a rich, satisfying flavor that is simply perfect on a cold evening. They are an incredible source of folate (a B vitamin), dietary fiber, tryptophan (an amino acid), protein, magnesium, thiamin (another B vitamin), and phosphorus: they are also a very good source of iron. The fiber level in black beans is high enough that it has been shown in several studies to lower cholesterol levels and maintain healthy blood sugar levels. Black beans also contain molybdenum, which has been shown to help detoxify sulfites. If you combine them with brown rice (and yes, this recipe is great served over rice), they supply you with complete protein amino acids. A study published in Food Chemistry and Toxicology concluded that regular consumption of black beans results in “a clear reduction in pre-cancerous cells.” Regular consumption of legumes such as black beans has also been correlated with a significant (up to 82%) reduction in the risk of heart disease. And, as if that wasn’t enough, black beans have been proven to contain 10 times the number of antioxidants in a comparable amount of oranges. Pretty nifty, eh?

(I now have visions in my head of all the healthy, not-taking-any-shit, 90+ year-old trannies that will be running around the world in the years to come, changing the world for the better, thanks to recipes like this one!)

And yet… you may be aware that beans are well-known for making a certain bodily orifice considerably more vocal and, ummmmm, fragrant. However, there is an easy way to minimize the gaseous potential of these nutritionally heroic legumes. When you cook them yourself (as you will do when you follow this recipe) instead of using canned beans, you will notice that a white foam collects on the surface of the soup. Whenever you notice a good amount of this foam, simply skim it off and discard it. It’s just that simple: now you can enjoy all of the nutritional benefits while minimizing the odorous aftermath. Huzzah!

To soak the beans, either cover them in warm water and allow them to soak overnight, or else add them to boiling water, remove from heat, and allow to sit for 1-2 hours. Either way, make sure you use enough water to cover the beans with about 3 inches of water above the surface of the beans. In addition to shortening their cooking time, this will also help reduce the amount of gas that the beans will produce.

One more thing about the beans: do not– I repeat, do not— add the salt or the lime zest and juice until after the beans are fully cooked. If you add salt or acid to the broth before the beans are cooked, they will take longer to cook and the beans themselves will be tougher. One more time: the beans will never soften properly if you add salt or acid to the broth before they are fully cooked. Got it? Good.

Regarding the lime that is used in the soup (as opposed to the one that is used for garnish): zest it before you juice it. It’s just easier that way.

This recipe also uses roasted garlic and a roasted bell pepper. For a refresher on how to roast these two ingredients, please refer to my earlier post “Spinach, Mushroom, Kalamata and Roasted Pepper White Pizza,” http://transgustatory.blogspot.com/2010/10/spinach-mushroom-kalamata-and-roasted.html.

And that’s all I have to say about that. Here’s the recipe:

Vegan Black Bean Soup

• 1 pound dried black beans, soaked
• 2 T vegetable oil
• 1 large Vidalia onion, chopped
• 2 Anaheim chilies, diced
• 2 Serrano chilies, minced
• 4 carrots, peeled and sliced at least 1/4″ thick
• 4 cloves garlic, minced
• 1 roasted red bell pepper, chopped coarsely
• 4 quarts (1 gallon) vegetable stock
• 4 bay leaves
• 1 t dried thyme
• 1/2-1 t freshly ground pepper
• 1 heaping t cumin
• 1 heaping t ground coriander
• 1 t dried oregano
• zest of one lime
• juice of one lime (the same lime)
• 1 head roasted garlic
• salt and pepper to taste
• lime wedges (for serving)
• fresh cilantro, chopped (for serving)
• sour cream (or vegan substitute), optional

Skim this foam off of your soup, or you’ll be sorry!

1.  While the beans are soaking, saute the onion until soft and translucent. Add the chilies and the carrots and saute 3-5 minutes longer, until the chilies are softened and the carrots are bright orange. Add the garlic and saute 2-3 minutes longer, until fragrant. Stir in the bell pepper and remove from heat. 
2. Combine the beans and stock in a large, heavy-bottomed stockpot and bring to a boil. Reduce heat to simmer and add the onion/chili/carrot mixture. Stir in the cumin, coriander, and oregano. 
3. Simmer the soup, uncovered, approximately 2 1/2 to 3 1/2 hours, skimming the surface as necessary and discarding the foam (see above). The beans should be very soft, just beginning to fall apart. Add additional water if necessary. 
4. Puree about half of the soup with the lime zest, lime juice, and roasted garlic cloves, then stir back into the remaining soup:  make sure that there are no bay leaves in the soup that you are pureeing!! Season to taste with salt and pepper. 
5. Serve in bowls and garnish with lime wedges, cilantro, and sour cream (optional).

Vegan Chipotle Chili

I have been on a major comfort-food kick recently. I am guessing that this has something to do with a combination of factors, including (but not limited to): the colder weather, the shorter days, the general busy-ness of life, and the increasing frequency that I have been speaking out in the community.

Most of which are completely self-explanatory, except for perhaps the final one. That last factor is significant because, truth be told, I get nervous when speaking in front of a group of people. Don’t get me wrong: I’m good at public speaking. I’d just rather do my collocating, exhortating, educating and illuminating through writing. I like to take my time with the words and thoughts, allowing them to come together in their own time. If I can do this quietly while at home, next to the wood-burning stove and with my cat Fauxgerty on my lap, so much the better.

But far be it from me to turn down an opportunity to present my experiences and knowledge to the world, especially when there is a chance that my experiences and knowledge offer some potential for healing in the world, knock on wood. 

As a result, I have facilitated discussions on how to encourage and develop trans-inclusive language, how to make effective public service announcement videos, and how to come to terms with one’s gender identity, all within the last month. I have also been recently interviewed on multiple occasions by multiple media outlets on my experiences with bullying and surviving through struggles with depression (check out my previous “About Me” post to watch the video I made for the It Gets Better Project: http://transgustatory.blogspot.com/2010/10/it-gets-better-letter-to-myself-at-17.html).

I am, above all, grateful for these opportunities to encourage discussions on these very important topics: however, I also tend to get very stressed out and nervous during the preparation and delivery of any sort of public speaking situations.

And, as I have said before and said again, the energy we take into our bodies has a direct effect upon the energy we have to give to the world. So, given all the busy-ness and stress, when I have gotten cravings for homemade comfort foods, I haven’t been holding back. And when it comes to chilly evenings, sometimes nothing beats a steaming bowl of spicy chili.

This is another failure-proof recipe. Use whatever veggies you want, as long as you use the same total volume that is called for in the recipe (if you decide to use spinach, be sure to cook it before you measure it! It cooks down a LOT). Also, for the most satisfying chili, be sure to leave the veggies in nice, big, hearty chunks.

There is one ingredient that may strike you by surprise: unsweetened chocolate. As I mention in the list of ingredients, vegans should be very mindful to select a vegan brand. Any 100% cocoa baking chocolate should be vegan, and is actually what I recommend most strongly: when you start getting into the 95% and under chocolates, you have to be sure to check what that other percentage consists of!

The chocolate melts completely into the broth, giving the finished chili a mole-like quality that is simply divine. Simply trust, and enjoy.

(A quick note to new new readers, which will also serve as a disclaimer for the photo below: no, I am not a vegan, hence the appearance of real sour cream and cheese on my bowl of chili. However, in my efforts to prepare foods with mindfully-selected ingredients, a large percentage of the foods I make are vegetarian and/or vegan. I hope that these recipes can be enjoyable to you, without there being any offense taken at the recipes that do include dairy, egg, and meat products….)

Vegan Chipotle Chili

• 2 T olive oil
• 1 c chopped onion (Spanish or Vidalia)
• 1 c chopped carrots
• 1 c chopped red bell pepper
• 1 c green or yellow bell pepper
• ½ of a head of garlic, chopped
• Approx. ½ of a 7-oz. can of chipotles in adobo sauce (to taste), pulsed in a food processor until finely chopped (VEGANS: this is almost always vegan, but read the ingredients just in case! If you can’t find a brand that you are confident is vegan, just soak 2-3 dried chipotles in boiling water for 10-15 minutes, then dice.)
• 1 T chili powder
• 1 T ground cumin
• 2 T cider vinegar
• 10 whole black peppercorns, ground
• ¼-1/2 t ground allspice, to taste
• ¼-1/2 c ground cloves, to taste
• 2 large bay leaves
• 2 t salt, or to taste
• 2 t ground cinnamon
• Cayenne pepper to taste
• One 28-oz. can diced tomatoes
• Three 16-oz. cans beans (I recommend one each of black beans, pink beans, and cannellini beans)
• 1-3 c tomato juice
• 1 oz. unsweetened chocolate, chopped (VEGANS: be mindful of what brand you get to ascertain it is, in fact, vegan: this can be omitted if you have any doubts)
• 1 avocado, in bite-sized pieces (optional)
• coarsely chopped cilantro (optional)
• Sour cream (or vegan substitute, optional)
• Shredded cheddar cheese (or vegan substitute, optional)
• Cooked spaghetti (optional)

1. Heat the oil over medium heat in a large, heavy-bottomed soup pan. Add the onion and cook for about 5 minutes, until almost entirely translucent (but not quite). Add the carrots, bell peppers, and garlic. Cook, stirring, until the onions are golden, about 10 to 15 more minutes.
2. Add the chipotles, chili powder, cumin, vinegar, pepper, allspice, cloves, bay leaves, salt, cinnamon, and cayenne. Cook for two to five minutes, until fragrant.
3. Add the tomatoes, beans and 1 cup of the tomato juice. Bring to a boil. Reduce the heat to medium-low and stir in the unsweetened chocolate. Simmer, uncovered, stirring occasionally and adding tomato juice as needed, until the flavors are fully blended, AT LEAST 45 minutes. Taste and adjust the seasonings.
4. Ladle into bowls (over cooked spaghetti, if you’d like: it’s yummy!) and serve with any combination of avocado, cilantro, sour cream and cheddar cheese that you desire.

Salmon Turnover with Cucumber Sauce

I apologize for how much time has passed since my last post: I was down for almost 2 weeks with a bad case of bronchitis. I am now pretty much caught up to the speed of life now, but it took a while for me to be able to have the time to sit down and type up a post.

And actually, a couple of things happened as a result of the bronchitis that are pertinent here.

Firstly, I quit smoking. I finally just got fed up with all of the expense and the health consequences of smoking, and it has now been almost three weeks since my last cigarette. Go, me! Since then, I have really noticed the improvement of my senses of taste and smell. I can hardly believe it: cooking and eating are even more enjoyable to me than they were before.

Secondly, I had a lot of time to think as I was laying down, barely able to function, weary and sick with a head full of medicine: a long enough time, in fact, that I eventually got around to thinking about my priorities in life, whether I’m living up to my potential, and what I could stand to work on in order to be living the most authentic, healthy life possible. Blah, blah, blah.

Of all the things that occurred to me as I (literally feverishly) considered my life-in-general, one was the importance of being more financially responsible. I have committed to depositing  a percentage of each and every paycheck into an IRA (the account type, not the army type), just the way real grown-ups do. No excuses, no justifications.

And, in addition to not smoking, one of the ways that I am going to free up the funds to do so is to work to keep my food expenditures down: I spend a perhaps disturbingly high percentage of my income on yummy foodstuffs. I love yummy foodstuffs. However, I am going to be dedicating more mindfulness to feeding myself on healthy, yummy foods that are also economical.

This recipe is going to be the first in a series of recipes that I will make that require less than $20 in purchases from Wegmans. Every recipe that I am able to make for less than $20 will be tagged with “LessThan20.”

Keep in mind that I have a fairly well-stocked kitchen, so I rarely have to purchase all of the ingredients in any given recipe. Also, these prices reflect their cost at the Wegmans stores in Rochester, NY. You may have to spend more than $20 on these recipes, depending on what you already have on-hand and the prices of items in the area where you live.

So, yeah, that’s that. Now on to the recipe that is the real focus of this post…

This recipe is one that my Mom used to make sometimes, and it was always one of my favorites.It stands out in my mind as one of my favorite comfort foods. The buttery, flaky crunch of the crust; the heavenly fragrance and melty, delectable flavor of the filling; the cool smooth finish of the cucumber sauce that stands in perfect complement to the turnover… it’s a pure delight to eat.

Sadly, many years have passed since the last time I was lucky enough to have this dish. I just never remembered to ask Mom for the recipe, and so memories of this dish have taunted me and left me in a perpetual unsatisfied void of craving. -heavy sigh-

Until earlier this week. I finally remembered to ask Mom if she could please send me the recipe for this delightful, satisfying, creamy, buttery, veggie-ful, beautiful entree with a tender, flaky crust. And, joy of joys, she found it and sent it my way.

I decided I had waited long enough, and that I just had to make it right away. So, within 24 hours of getting the recipe, I was at Wegman’s grabbing all the ingredients that I needed to create the dish that had, for so long, been haunting me with its elusiveness. The only ingredients I had to purchase were the zucchini, parmesan, mushrooms, salmon and cucumber, for a total cost of $15.24. Huzzah!

Now, just a few helpful tips and tricks, and we can get right on to the recipe…

 You can used canned salmon if you are short on time, but it’s so easy to grill salmon yourself that I recommend doing it. Just take the salmon steaks and score the skin by making several diagonal slashes approximately 1/4-inch thick. Coat the fish fairly liberally with olive oil, season lightly with salt and pepper, and place on a broiler pan with the skin side up. Broil 4-5 minutes per side, depending on the thickness of the fish.

(You could, of course, stop right there and serve the salmon next to whatever seasonal veggies you choose to and have a lovely meal. But, really, you should go ahead and make the turnover.)

Cut the zucchini into cubes about 1/2-3/4 inch per side. This is large enough that their color, flavor and texture stand out, but not so large that they cook unevenly and/or make the filling seem too lumpy.

Don’t fill the turnover beyond its capacity, or the crust will rip and the Senate in your home state will be taken over by Republicans (wait: did that already happen? Sigh.). Seriously, though, put in as much filling as you can, but make sure you will still be able to fold the crust over and seal it without overtaxing the fragile dough. If you have some of the filling left over, do not worry: you can saute it for a bit to cook the egg that’s in it and eat it on its own. In fact, have it with some of the cucumber sauce: this can be a helpful way to fine-tune the seasoning of the sauce as you aim towards the perfect balance of flavors.

I STRONGLY recommend using parchment paper for both the rolling out of the crust and for baking on. It is easier to roll our dough very thinly without it ripping or tearing when you use parchment paper, plus you can roll out the dough without adding additional flour (which can make the dough dry and tough. Blech.). It is beneficial for lining the baking pan, too, because you will easily be able to get the turnover from the pan to the serving plate or cutting board without damaging it. It is sad when, after working on a pastry-wrapped goody for a good chunk of time, the pastry surrounding the filling cracks into pieces. The result of such drama is usually a messy, funny-looking pile-o-gook which, while tasty, is harder to serve and sadder to look at.

Regarding cucumbers: they are more than 90% water by weight. Thassa lotta water. And, when using them in sauces or salads, it is enough water to cause some undesired consequences: sauces can get too thin, salads can get wilted and spoiled prematurely. As a result, when I use cucumbers in sauces or salads, I always de-seed them first. This is insanely easy: just cut the cucumber in half lengthwise and, using a teaspoon, simply scoop out the seeds. The center membrane and seeds contain the runniest of the cuke’s water weight, and so this one step can help keep your sauces the proper texture and your salads fresh and crisp for a longer time.

Don’t be shy with either the sesame seeds or the sauce. They take the turnover and transform it from yummy to positively delicious.

And that’s it! In case you haven’t caught on by now, I really like this recipe, and I hope you will, too! Enjoy.

Salmon Turnover with Cucumber Sauce

• 2-3 T butter or olive oil
• 1/2 c chopped onion
• 1 small yellow zucchini, in smallish bite-sized cubes
• 1 small green zucchini, in smallish bite-sized cubes
• 4 oz. mushrooms, sliced and coarsely chopped
• 1T flour
• 1/2 t dried marjoram 
• 3 or 4 sprigs of thyme, leaves only
• 1/4 c milk or half and half
• 1 pound grilled salmon, cooled and flaked
• 1/4-1/2 c grated parmesan
• salt and freshly ground pepper
• 1 egg
• sesame seeds
• 1 recipe pie crust (below)
• 1 recipe cucumber sauce (recipe below)

1. Saute the onion in the oil or butter until it is translucent. Add the zucchini and saute 2-3 more minutes before adding the mushrooms.
2. Add the flour, mix well, and continue cooking for a few minutes. Add the herbs and stir gently for a few more minutes before slowly adding the milk or half-and-half. Cook until smooth, fragrant and bubbly. 
3. Stir in the salmon and the parmesan. Adjust salt and pepper to taste.
4. Beat the egg. Add half to the filling and set the rest aside. Preheat oven to 350 degrees.
5. Allow the filling to cool while you make the pie crust (recipe below). Form the dough into a ball and place between two sheets of parchment paper. Roll the dough into a circle with a diameter of at least 13 inches: it will be thin and fragile.Transfer the circle of dough onto a parchment paper-lined cookie sheet or pizza stone.
6. Spoon the filling onto one half of the rolled dough, leaving a border approximately 1/2 inch deep around the edge. Be mindful to put in as much of the filling as will fit, but no more. Fold the other half of the dough over the filling and seal the edges. 
7. Cut a few slits into the top of the pastry, brush the dough with the remaining beaten egg, and sprinkle liberally with sesame seeds.
8. Bake 25-35 minutes, until golden brown. Serve with cucumber sauce (recipe below).

Pie crust: 

• 6 T cold butter, cut into small pieces
• 1 1/2 c flour
• 1/4 t salt
• 4-5 T cold water or milk (more or less)

1. Using a pastry cutter or a food processor, cut together the butter pieces and the flour until they are the consistency of rough cornmeal. Add salt.
2. Stirring with a fork (or leaving the food processor running on low), add the liquid 1 T at a time until the dough sticks to itself: stop adding liquid as soon as the dough holds together. The natural fluxuations in humidity will affect the amount of liquid that you will need to use.
3. Wrap the dough well in plastic wrap and chill for about 45 minutes before rolling it out.

Cucumber Sauce:

• 1 cucumber, peeled, seeded and shredded
• 1/2 c sour cream
• 1/2 c mayonnaise
• 1 T rice vinegar
• salt and pepper to taste

1. Drain the shredded cucumber for a few minutes to get rid of some of the extra water.
2. Gently mix all the ingredients together. Fine-tune the vinegar, salt and pepper to your taste. That’s it!

Beet, Wild Mushroom and Potato Casserole: A Delicious Fall Dish

I think most families have few recipes that are so tried-and-true, so delicious and hearty and satisfying, that they become worked into the meal rotation with great regularity. This can almost get to the point where some dishes are so liked and so familiar that they almost become default meals. 

(“What do you want for dinner?” “I dunno, what do want?” “I dunno.” “How ’bout we have __(fill in the blank)__?” “Good idea. Let’s have that.”)

In our home, this dish is the answer to the question of what to have for dinner more often than almost any other, especially this time of year. It is literally a dish you cannot mess up. Every time I make it, I make it a little bit differently than I did the time before, and it is always delicious.

With that said, I do have a few suggestions. When you cut the beets and onions, leave them in nice, big chunks: this dish is more satisfying when it’s full of big, flavorful beety hunks of mmmmmmmmm. 

Feel free to experiment with what herbs you use, but don’t leave out the dill, horseradish, or caraway seeds. They really bring all the flavors together.

Finally, don’t rush the onions. Never be in a rush when you are sauteeing onions: allow them to cook until they are soft and see-through, and until their flavor is a little sweet, lowering the heat if you have to to prevent them from burning. When something (or someone) is as pungent as a freshly-chopped onion, it can take a little bit of time to get it (or him, her or hir) to mellow out. The end result of your dish will be much improved by being willing to allow a little extra time to this step.

Beet, Wild Mushroom and Potato Casserole 

• 2 T vegetable oil   
• 1 large onion, chopped  
• 1 t caraway seeds  
• 2 T all-purpose flour  
• 1/3 cup water  
• 1/3 cup dry white wine  (OR: omit water and wine, substitute vegetable stock)  
• 1 1/2 pounds cooked beets, peeled and cut into large bite-sized pieces  
• 5 T light cream  
• 2 T creamed horseradish (or to taste: I sometimes prefer a little more)  
• 1 t hot mustard  
• 1 T wine vinegar  
• 2 T butter  
• 1 shallot, chopped  
• 8 oz. assorted wild mushrooms (or, to simplify, baby ‘bellas work well: though it’s best if there are some oyster mushrooms in it!)  
• 3 T fresh parsely, chopped  
• 2 t each: fresh basil, marjoram, dill and oregano, chopped  
• Salt and pepper, to taste     

For the potato border: 

• 2 lbs. potatoes, preferably Yukon Gold or red potatoes, chopped into largish bite-sized chunks (leave peels on)  
• 1/2 c milk  
• 1/4  c butter  
• 1 T fresh dill, chopped  salt and freshly ground pepper, to taste     

OVEN TEMP: 375 degrees F

1. Lightly oil a 9 inch round baking dish, or similarly-sized casserole dish. Heat the oil in a large saucepan: add the onion and cook until soft. Add caraway seeds and saute a few more minutes, until fragrant. Stir in the flour, remove from heat, and gradually add the water and wine (or stock), stirring until well-blended. Season to taste with salt and pepper.

2. Return to the heat: stir and simmer to thicken, then add the beets, cream, creamed horseradish, mustard and vinegar. Stir to mix.

3. Bring the potatoes to a boil in salted water and cook for 20 minutes. Drain well and mash wth the milk and butter. Add the dill and season with salt and pepper.

4. Spoon the potatoes into the prepared dish and make a well in the center. Spoon the beet mixture into the well and set aside.

5.Melt the 2 T butter in a large nonstick frying pan and cook the shallot until soft, without browning. Add the mushrooms and cook over medium heat until their juices begin to run. Increase the heat and boil off the moisture. When quite dry, season with the herbs and salt and pepper to taste.

6. Spread the mushrooms over the beet mixture, cover the dish with a lid or a piece of aluminum foil, and bake for about 30 minutes. Serve immediately, garnished with parsley if you desire.

This entire dish can be prepared in advance and baked when needed. Allow more baking time (approx. 15-20 minutes more) when baking from room temperature.