Oct 022012
 

Kale, Carrot, Sweet Potato and Bean Soup

I am convinced that most of what is thrown at us in life is to teach us something – to teach us an appreciation for what is to come. Why does this happen? Because if it came easily then we wouldn’t really appreciate it when we got to our destination. Every experience, the struggles, the unknown, and the anticipation, are part of the joy of reaching our goals.  Instead of feeling despair and desperation, we need to celebrate where we are and make peace with it but at the same time keep sharp focus on our aspirations.

There will be bumps in the road that will try and derail us, but we need to hold fast to those things that we seek, put the “bumps” behind us and leave them there. Don’t dwell on the bumps.  In fact, we NEED those bumps because otherwise we are like the child that is given everything he could ever want and more.  When he does get that thing he wants, it took no work and in fact, it doesn’t even make him happy. He just asks, well where is the next thing?

How am I supposed to make peace with where I am now?
By stopping to smell the flowers.  Enjoy and have grattiute for the little things in your life now. Maybe you have your health, there is a roof over your head, you can see a beautiful sunset, your home has running water or you step into a pair of fuzzy slippers each morning. Whatever it is, stop. Think. Be thankful.

The moral of this story is; the path to true happiness is to make peace with where you are now but to not lose site of your purpose; continue driving along but stop every now to enjoy some fuzzy slippers. And when you hit that bump in the road, let it go, and make calming soup. I promise you will feel better.

Carrot, Kale, Sweet Potato and Bean Soup

Calming Kale, Carrot, Sweet Potato and Bean Soup

Serves 4, about 1 ½ to 2 cups each.
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Sept 7-Oct 6th

Ingredients

1 Tbsp olive oil
½ small onion
2 large carrots**
1 sweet potato
2 cloves garlic
4 cups (1 carton) vegetable broth, for salt free use homemade
1/4 tsp Cajun Seasoning
2 cups cooked red kidney beans (or 1 14.5oz can, rinsed and drained)**
3 curly kale leaves
Optional 1 cup cooked white beans

Directions

1. Heat olive oil in a stock pot over medium high heat; chop onion, carrot and sweet potato; remove kale leaves from stem and chop stems; mince garlic finely.  Add vegetables to heated oil and sauté until softened.  Sprinkle with Cajun seasoning; add vegetable broth, bring to a boil, reduce heat and simmer until vegetables are soft but not mushy, about ten minutes.  Chop kale and stir in chopped kale leaves and beans.  Simmer about two to three minutes or until kale is softened.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 197.3
Total Fat 4.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 1,393.1 mg (to cut back on this use home made salt free broth)
Potassium 620.6 mg
Total Carbohydrate 32.9 g
Dietary Fiber 10.3 g
Sugars 4.1 g
Protein 8.4 g

Vitamin A 384.1 %
Vitamin B-12 0.0 %
Vitamin B-6 12.7 %
Vitamin C 78.3 %
Vitamin D 0.0 %
Vitamin E 7.2 %
Calcium 11.1 %
Copper 18.3 %
Folate 19.3 %
Iron 15.9 %
Magnesium 13.5 %
Manganese 39.9 %
Niacin 6.5 %
Pantothenic Acid 3.8 %
Phosphorus 14.9 %
Riboflavin 12.0 %
Selenium 3.7 %
Thiamin 13.2 %
Zinc 6.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jun 272012
 
One of the best things in life is meeting new people and experiencing new things.  Last Saturday was one of the most fun and memorable.  My friend Gregg, who has been supplying me the wines for the Wine Down Wednesday posts, and his wife Kerry (I hope that is the correct spelling!) had us over for dinner.
  A dinner party turned Karaoke night around the piano.
Think Elton John. Rocket Man.


We wined and dined and had an amazing time.  He showed us around his vintage home in Riverside – complete with wine memorabilia from Bono no less!
Also in attendance were my friends Alyson and her husband Chip, who brought a meteorite from their back yard as a dinner conversation piece, and Mark and Sheri – we all do yoga together so it was great to meet up off the mat.  I can’t wait for us all to meet again.


To detox after a night of wine I got it into my head that I wanted to make a macro (macrobiotic) bowl with grains and veggies but when I looked at my acorn squash I just couldn’t remove the skin – it was too pretty – so I thought, why not turn the squash into the bowl? 

Secondly, I’m always looking for new ways to eat my Mila. Because I write about Mila a lot, I created this little info blurb.  That way any frequent visitors that already know the benefits can skip over that and head right to the recipe.

Mila is an organically grown, non-genetically modified blend of chia seed that is cold pressed and sliced to make it more bio-available. 

It is RAW, GLUTEN FREE, AND VEGAN, perfect for cooking and baking.

It is super high in OMEGA 3s – equal to fish oil pills per serving.  

A single serving also has FIVE GRAMS OF FIBER, more antioxidants than blueberries, more iron than spinach and many more benefits.

This little seed has anti-inflammatory properties, is excellent for brain function, energy, elimination, sleep and the best part?  It’s a FOOD!

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Acorn Squash from KYV Farm
I got this unique acorn squash from Vivian at KYV Farm (CSA SIGNUPS ARE GOING ON NOW)  I’ve never seen such a thing in the grocery store.  I usually see the typical green acorn squash that has a tinge of orange but this one is the beauty queen of squashes.
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Stuffed Acorn Squash
Stuffing them with onions and garlic during cooking imparts a LOT of flavor.  This technique is perfect at Thanksgiving.  While everyone is stuffing their bird you can stuff your squash.
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Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce
Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce
Serves 4
Vegan, Gluten Free

Ingredients


Squash
2 acorn squash, cut in half and seeds removed
1 onion, quartered
4 cloves garlic, crushed
Olive oil spray
Sea salt
1 cup cooked brown rice
1 cup cooked black beans
4 Tbsp Mila (optional)
Salt and pepper, to taste.


Massaged Kale
1 bunch kale, stems removed and chopped
2 Tbsp ume plum vinegar (or sub any vinegar you like)
2 tsp olive oil
Sea Salt


Tahini Sauce
2 Tbsp tahini
2 Tbsp miso
2 Tbsp fresh lemon
1 Tbsp raw agave


Directions


1. Preheat oven to 375.  Arrange squash, cut side up on baking dish, stuff with 1/4 onion and 1 clove garlic; spray with cooking spray, sprinkle with sea salt; bake 1 hour.


2. Mix kale ingredients together in medium bowl, massage kale until wilted, about a minute.


4. Mix tahini sauce in a small bowl.


3. Remove squash from oven.  Remove onions and garlic; chopp and mix with rice, season to taste.  Mix Mila with black beans if using.  Stuff 1/4 cup black beans and 1/4 cup rice into each squash. 
Serve each half squash with 1/4 kale and 1/4 tahini sauce.


(**Rosted potatos on the side optional – roast along with squash)



Nutrition Facts (includes Mila)
4 Servings
Amount Per Serving

Calories 392.8
Total Fat 11.9 g
Saturated Fat 1.3 g
Polyunsaturated Fat 5.7 g
Monounsaturated Fat 3.4 g
Cholesterol 0.0 mg
Sodium 67.0 mg
Potassium 1,423.2 mg
Total Carbohydrate 63.5 g
Dietary Fiber 16.8 g
Sugars 3.3 g
Protein 14.0 g

Vitamin A 369.1 %
Vitamin B-12 0.1 %
Vitamin B-6 31.7 %
Vitamin C 141.5 %
Vitamin D 0.0 %
Vitamin E 8.0 %
Calcium 30.4 %
Copper 30.8 %
Folate 33.4 %
Iron 31.9 %
Magnesium 34.4 %
Manganese 78.5 %
Niacin 14.7 %
Pantothenic Acid 11.7 %
Phosphorus 36.6 %
Riboflavin 11.9 %
Selenium 5.7 %
Thiamin 39.7 %
Zinc 11.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
May 242012
 
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines selected by my friend Gregg at Broadbent Selections.

Vegan Version of Bon Appetit’s Potato Kale Cakes
To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
In this dish we have garlic, thyme and nutmeg.
The wines are Secateurs Rose, South Africa, 2011 (SO excited about this one) and Caballero De La Cepa Malbec, Argentina, 2010. 
Secateurs Rose, South Africa, 2011
Secateurs Rose
Caballero De La Cepa Reserva Malbec
This wine, in 1947, was the first to label wine by a specific varietal.Gregg’s suggestion for Malbec was to first taste, then decant the wine and funnel back into the bottle two to three times, then taste again.

Here is the rating info.

Categories

Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale

Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The Dish

Rating of Yum
The dish was delicious with its caramelized potatoes and wilted kale, but somewhere I went a bit wrong and they didn’t hold together.  Next time I might add a bit of breadcrumb or some Mila to get it to stick together.  They made a perfect light dinner with some fresh corn from the farm.
Category #2 The Wines

Caballero De La Cepa Reserva Malbec Rating of YUM and once decanted a Damn That’s Good
I was glad that Gregg gave me the recommendation to decant this wine and funnel it back into the bottle about three times. Technically I broke my decanter so I had to aerate with two glasses for each glass of wine I wanted to drink; however it was well worth it. On initial taste I noticed spice and cocoa and it had a medium body; the color a deep burgundy/purple. After “decanting” the wine really opened up-more body, smoother and a bit of fruit. I wrote “WOW!”

Secateurs Rose Rating of Damn That’s Good
Maybe I’m partial because I got a chance to meet Adi, the Winemaker of this South African wine, but this rose was DAMN good. I’m also partial to roses lately and I’ve decided it’s my new favorite. I loved the color of this one and wrote “JUICY!” as my first note and then rosy and fruity. Though you may see the pink color, this actually a dry blend of Cinsault, Shiraz and Grenache. Gregg (my friend from Broadbent Selections that is supplying the wines for each recipe), if you read this….I definitely want to order this again!

Category #3 The Pairing

Paring with Malbec Rating of YUM
With a bite of the kale cake and a sip of wine the taste of nutmeg exploded – the spicy Malbec was a great choice.
Paring with Secateurs Rose Rating of Damn That’s Good
This light and fresh wine is perfect with these vegan veggie cakes. The outside of the cakes becomes a bit caramelized and is lovely with the chilled rose.  Damn that’s good.  Oh wait, I already said that.

Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: mailto:info@broadbent.com PHONE PHONE: US +1 415-931-1725.

Potato Kale Cakes

Inspired by Bon Appetit
Makes 12 Cakes
Vegan, Gluten Free
Ingredients
1 1/2 pounds unpeeled potatoes, scrubbed, cut into 1-inch cubes (I used a variety of KYV Farm potatoes)
1/4 cup plain non dairy creamer – I used silk soy creamer
2 Tbsp Earth Balance
1/2 tsp coarse kosher salt
1/2 tsp freshly ground black pepper
3 1/2 Tbsp extra-virgin olive oil, divided
1 cup chopped onion
2 large garlic cloves, finely chopped
1/2 pound kale, center rib and stem cut from each leaf, leaves coarsely chopped
1 tsp dried thyme or 1 Tbsp fresh chopped fresh thyme
1/8 tsp ground nutmeg
Optional
Garlic Sun Dried Tomato spread such as Joy’s Gourmet brand (vegan).

Joy’s Gourmet
Directions
1. Heat large pot of water to a boil, add salt and cook potatoes until softened, about 25 minutes.  Add non dairy creamer, Earth Balance, salt and pepper; mash potatoes (with skins) and set aside 3 cups to cool, reserving remaining potatoes for another use. This step can be done in advance.
2. Heat 1 Tbsp olive oil in a large skillet over medium heat; add onion and garlic and cook about five minutes, until translucent; add kale and sautéan additional 5 minutes.  Let cool and add to bowl with potatoes; sprinkle thyme and nutmeg.  In about 1/4 cup scoops, shape firmly into patties.  Heat 2 1/2 Tbsp oil in skillet over medium high heat and add potato kale cakes, about 4 at a time, to pan and cook 2 to 3 minutes per side.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 96.8
Total Fat 6.2 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0.0 mg
Sodium 127.3 mg
Potassium 224.8 mg
Total Carbohydrate 9.3 g
Dietary Fiber 1.5 g
Sugars 0.5 g
Protein 1.3 g

Vitamin A 51.3 %
Vitamin B-12 0.0 %
Vitamin B-6 8.1 %
Vitamin C 27.0 %
Vitamin D 0.0 %
Vitamin E 3.4 %
Calcium 2.2 %
Copper 4.0 %
Folate 2.8 %
Iron 2.9 %
Magnesium 3.4 %
Manganese 8.3 %
Niacin 2.6 %
Pantothenic Acid 1.4 %
Phosphorus 3.2 %
Riboflavin 1.7 %
Selenium 0.7 %
Thiamin 3.1 %
Zinc 1.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 212012
 

Welcome back to Wine Down Wednesday where I will review a vegan dish paired with two different wines. 

To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
Bay, garlic, thyme and vinegar are the flavors we will pair with this casual dish today – a mixed bean with veggies, quinoa and sautéed kale. The suggested wines are Broadbent Vinho Verde n/v (Portugal) and Badenhorst ‘Secateurs’Red 2010, (Swartland, South Africa).
Before I looked up some background info on each wine, I tasted it myself and recorded my notes to see how close my perception is to the actual description.


 Broadbent Vinho Verde n/v (Portugal).  Composed of 50% Loureiro, 40% Trajadura, and 10% Pederna and the description I found said Crisp notes of lime and tart apple are complemented by a slight fizz and pleasant acidity. Wine Spectator said notes of “blood orange and peach”.  It is also considered a “fresh, youthful, green wine” – apparently the teenager of the wine world.

 I loved this second description because it gave the wine a bit more character in my mind;  It isn’t just the wine here that is green. The countryside is lush and leafy across much of Minho, and is intensively farmed. Vines are grown in the majority of properties, whose average area is just a few acres. The tell-tale sign of a vinho verde vineyard is not just its diminutive size, but its upwards orientation: the density of viticulture here is such that most farmers train their vines on high pergolas, and even telephone poles.

 Hmm…just like a teenager to do things like climb telephone poles.


Badenhorst ‘Secateurs’ Red 2010, (Swartland, South Africa). This wine is a blend of grapes, Shiraz, Cabernet, Sauvignon, Carignan, Cinsault and Grenache, grown on the un-irrigated slopes of Swartland, South Africa.  The grapes are hand picked, chilled and crushed.  They start their fermentation in concrete tanks, run through a transition to casks and tanks and finish for fourteen months in old French oak casks.  The owners, Hein and Adi Badenorst are described as the “good looking” cousins that restored a neglected farm in South Africa from the 1930s where they make wine in the traditional manner, as naturally as possible.  
This is my second wine from Badenhorst, so I feel like family at this point.  Hopefully Adi will have me over to South Africa to drink wine and frolic in the vineyards.  Plus he is one of the good looking cousins.
Here is the rating info.

Categories
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine (and fellow tasters).
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale
Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The dish.
Rating of ho-hum. I chose to try the Engine 2 Diet’s Kale with Quinoa and Kidney beans. There were elements of the dish that I liked – the beans and quinoa because I cooked it with broth and some additional spices; however, I thought more could have been done with the kale. I liked the aromatics of the thyme and bay with the vinegar-y tang of the beans. The whole dish was super light as Rip Esselstyn, creator of the Engine 2 Diet, uses no oils or butter of any kind. I would add some additional elements when I make it next time. Possibly add some heat with chili and some saltiness with tamari and even a tad bit of oil.  I haven’t reached the point of cutting all fats out yet,
Category #2 The wines
Broadbent Vinho Verde n/v (Portugal)

Rating of NICE; but in the summer drinkability context I give it a YUM.  The weather is getting warmer, it is lighter later.  Let’s take the boat out and have some Vinho Verde.
I loved the fizziness without the “Acid-y” feeling.  (See my post on pH in the body.)  It was light, dry and refreshing. I had trouble deciding what flavors I perceived so I let my daughter smell it. She said apples. On second sniff I agreed. A citrusy apple-y taste. 
Badenhorst ‘Secateurs’ Red 2010, (Swartland, South Africa)
Rating of YUM and my hubby gave it a DTG. It was medium bodied and I smelled what I thought was a tobacco but maybe more smoky fruit. Definitely drinkable, but in the context of the warm weather and summer it would get just under a YUM.
Category #3 How did the wines pair with the dish.
This time I put each wine this time in a small tasting glass and put each element, thyme, garlic, vinegar and bay in a small dish.  First I drank the wine, smelled the spice and then drank again.
The thyme was what brought the most out for me.  I suddenly tasted a brighter citrus in the Vinho Verde and currant flavor in the Secaturs Red.  The cider vinegar for the Vinho didn’t change much but with the Secaturs it brought out a really strong tobacco/smoky flavor.
 Overall, I like the Vinho Verde better with it because of the citrusy and apple flavors and the fact that the dish is so light.
Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com
PHONE: US +1 415-931-1725.

Mixed Beans with Kale and Quinoa
Inspired by E2 Diet’s Kale, Quinoa and Kidney bean recipe

Serves 4
Vegan, Gluten Free, Dairy Free
Printable Recipe

Ingredients


1 cup dry quinoa, rinsed and cooked to package directions with veggie broth or water
1 onion, chopped
2 carrots, sliced thinly
2 leeks
1 bay leaf, minced or crushed
2 cloves garlic, minced
2 tsp dried thyme
2 Tbsp cider vinegar
1 14.5oz can mixed beans or red kidney beans
¾ cup veggie broth, divided
1 bunch kale, washed, de-stemmed and chopped
Sea Salt and Fresh Ground Pepper


Directions


1. Spray a straight sided skillet or pot with cooking spray and heat over medium high heat; add onion, carrot, leek and bay leaf and cook about 5 minute, or until translucent. Reduce heat and add garlic, cook for one minute. Add thyme, vinegar, beans and ½ cup broth, cook about five minutes. Mush the beans down a bit to create a thicker sauce.
Pour bean mixture into a small bowl and set aside.

 2. Heat remaining ¼ cup broth over medium high heat; reduce heat, add kale and simmer until kale is wilted; about three minutes. Season to taste.

 3. Divide quinoa, bean mixture and kale over four plates.




Nutrition Facts
4 Servings
Amount Per Serving

Calories 380.4
Total Fat 4.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 407.7 mg
Potassium 691.0 mg
Total Carbohydrate 73.3 g
Dietary Fiber 12.3 g
Sugars 8.2 g
Protein 15 g

Vitamin A 443.7 %
Vitamin B-12 0.0 %
Vitamin B-6 42.1 %
Vitamin C 109.7 %
Vitamin D 0.0 %
Vitamin E 8.4 %
Calcium 17.7 %
Copper 23.4 %
Folate 31.3 %
Iron 44.3 %
Magnesium 18.5 %
Manganese 76.3 %
Niacin 6.6 %
Pantothenic Acid 5.4 %
Phosphorus 55.4 %
Riboflavin 94.6 %
Selenium 6.7 %
Thiamin 10.3 %
Zinc 10.7 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jan 272012
 
Browsing through my favorite Forks Over Knives companion book, I came across an awesome kale recipe for kale with a walnut sauce.  Super simple and I had everything on hand.  I added some raisins, pine nuts and raw pepitas to add a sweet side to the salty tamari.  Oooo baby…this is yum!
If you haven’t bought your FOK companion recipe…you’ve gotta go get it.  So far every recipe I’ve tried has been amazing.  You won’t miss the meat or dairy.  I promise!

p.s. Check out the vitamins A and C on this recipe.


Nutrition Facts
6 Servings
Amount Per Serving

Calories 133.0
Total Fat 8.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 366.0 mg
Potassium 408.4 mg
Total Carbohydrate 14.0 g
Dietary Fiber 3.5 g
Sugars 5.5 g
Protein 5.0 g


Vitamin A 354.2 %
Vitamin B-12 0.0 %
Vitamin B-6 12.7 %
Vitamin C 89.4 %
Vitamin D 0.0 %
Vitamin E 7.4 %
Calcium 10.6 %
Copper 20.0 %
Folate 6.8 %
Iron 10.2 %
Magnesium 12.0 %
Manganese 56.3 %
Niacin 6.1 %
Pantothenic Acid 1.5 %
Phosphorus 9.5 %
Riboflavin 7.3 %
Selenium 2.4 %
Thiamin 8.0 %
Zinc 5.3 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Kale with Walnut Pesto, Raisins, Pepitas and Pine Nuts
Serves about 6 1-cup servings
Vegan, Gluten Free, Dairy Free

Ingredients

1 bunch curly kale, washed, de-stemmed and cut into bite size pieces
½ cup water
½ cup walnuts
2 Tbsp Tamari or Liquid Aminos
2 Tbsp raisins
2 Tbsp raw pepitas (pumpkin seeds)
2 Tbsp pine nuts

Directions

1. Blend water, walnuts and Tamari or Liquid Aminos in a blender or Magic Bullet until well blended.  Pour over kale and top with raisins, pepitas and pine nuts.  Mix well.

Nutritional Info
Serves 6
Per Serving

Calories 124
Fat 8.3 g
Cholesterol 0 g
Sodium 369.3 mg
Potassium 312.8 mg
Fiber 2.6 g
Sugars 3.5 g
Protein 4.5 g

Vitamin A 236.2 %
Vitamin C 59.7 %
Manganese 47.5 %

Dec 302011
 
First the veggies.  Isn’t this why you are visiting after all?

Eggplant and Daikon

Edible Flowers (a present from Vivian) and Carrots

Beets, Cilantro, Spinach and three types of Lettuce

 Purple Onion, Broccoli, Collards, Peppers

 Butternut and Citrus  

  

Cauliflower 

A while ago I had a Crockpot Disaster.  I tried to make a vegan lasagna with it and the result-crunchy, uncooked lasagna noodles on top and super mushy filling-was disgusting.  This is one of those instances where an altered recipe totally flopped.


Luckily persistence paid off as I gave it another go with my very own recipe and was met with success!  I made a few changes-the lasagna cooked in the oven rather than the Crockpot, tofu wasn’t used as a replacement for cheese and the filling was made with fresh kale from the farm.  By topping the lasagna with only a bit of vegan mozzarella instead of all the heavy cheese baked inside, the flavor of the fresh veggies really shone through (feel free to top with regular shredded mozzarella if you eat dairy.)

Somehow this lasagna manages to be both comforting and light and flavorful-the perfect combo in my eyes-and a great way to use fresh CSA produce.

Kalesagnia
Serves 6
Gluten and Dairy Free, Vegan



Ingredients
1 Tbsp olive oil
1 onion
4 cloves garlic
1 bunch kale, washed and de-stemmed
1 pkg Baby Bella mushrooms
Sea salt, fresh ground pepper and garlic powder, to taste
1/4 cup julienned sun-dried tomatoes (packed in oil – drain well)
1 jar pasta sauce of choice
1 10 oz pkg no boil, gluten free rice lasagna noodles, such as De Boles

1/3 cup shredded vegan mozzarella, such as Daiya

Directions


1. Preheat oven to 350F; preheat 1 Tbsp olive oil in a large skillet over medium high heat.

2. Quarter onion and add to food processor and pulse to chop. Add chopped onion to preheated skillet, season with dash of salt and stir. While onion cooks, add kale, garlic and mushrooms to processor and pulse to chop. ** Add to skillet with onion, add sundried tomatoes and season with salt, pepper and garlic powder-taste and adjust seasonings if necessary. Cook until softened, about 5 to 7 minutes.

3. Spray a 9×13 pan with cooking spray, spoon a thin layer of pasta sauce on bottom of pan, top with a layer of noodles, breaking as needed to fit. Top with half the kale mixture then repeat layers. Bake for 45 minutes, top with cheese and bake an additional 15 minutes. Remove from oven and cool 10 minutes. **

**Half can be frozen by dividing mixture into two 8×8 pans, letting half cool and covering well with foil.  Do not add cheese until baking.  Freeze for two to four weeks. To bake, bring to room temp as the oven preheats to 350F.  Bake as directed.

Nutrition Facts
6 Servings
Amount Per Serving


Calories 241.1
Total Fat 2.1 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 223.1 mg
Potassium 478.7 mg
Total Carbohydrate 54.7 g
Dietary Fiber 3.6 g
Sugars 2.6 g
Protein 7.4 g

Vitamin A 177.5 %
Vitamin B-12 0.3 %
Vitamin B-6 10.0 %
Vitamin C 51.2 %
Vitamin D 9.0 %
Vitamin E 3.2 %
Calcium 9.2 %
Copper 15.2 %
Folate 5.6 %
Iron 25.4 %
Magnesium 5.8 %
Manganese 19.7 %
Niacin 23.2 %
Pantothenic Acid 8.3 %
Phosphorus 7.7 %
Riboflavin 16.8 %
Selenium 7.5 %
Thiamin 29.4 %
Zinc 3.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Dec 202011
 
First we brought to you the tale of Old McFrancisco had a Farm.


And now my three year old and I bring to you….the Twelve Veggies of Christmas.

Happy Holidays from FCC!

On the first day of Christmas, right from KYV,

A Wonderful Kohlrabi. 

The second day of Christmas, right from KYV,
Two Yum Yums and a Wonderful Kohlrabi.

The third day of Christmas, right from KYV,
Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.
On the fourth day of Christmas, right from KYV,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.
  
On the fifth day of Christmas, right from KYV,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the sixth day of Christmas, right from KYV,
Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the seventh day of Christmas, right from KYV,
Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the eighth day of Christmas, right from KYV,
Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the ninth day of Christmas, right from KYV,
Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the tenth day of Christmas, right from KYV,
Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the eleventh day of Christmas, right from KYV,
Eleven Tender Lettuce, Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the twelfth day of Christmas, right from KYV,
twelve Fresh Root Veggies, Eleven Tender Lettuce, Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums
and a Wonderful Kohlrabiiiiiiii.
Dec 042011
 
Last Thursday was my second CSA pickup and I stayed behind to discuss some workshop ideas with Vivian and Francisco for KYV farm.

As we chatted, Vivian offered me some soup. 



It was delicious.  A hearty mix of all the veggies we got from our CSA, lentils and barley.



The most surprising ingredient was radishes.  They tasted, well, not very radish-y.  More like a mild, soft potato-I couldn’t believe it!  Normally I’m not a fan so I’m so glad to have found a new way to prepare them.



I cut some fresh herbs from my garden but a mix of dried would work just as well.



My daughter and I shelled some of the pigeon peas.  This is really weird but it’s one of my favorite tasks.  I can focus on the mindless task of shelling and working on my intention of staying in the present moment, especially through the holidays.




Florida Fall Harvest Soup



Ingredients


1 Tbsp olive oil
1 onion, diced
4 cloves garlic, minced
1 small butternut squash, peeled and chopped (or 2 cups pre-prepared)
1 bunch radishes, chopped
1 handful baby carrots, chopped
2 cups yum yum peppers, chopped (or 1 red bell pepper)
Handful fresh herbs-parsley, culantro and chives
1/4 tsp Tony Chachere’s Cajun Seasoning (or salt)
1/8 tsp fresh ground pepper
1 cup shelled pigeon peas
1/3 cup lentils
1/3 cup barley
6 cups organic vegetable
1 bunch curly kale, de-stemmed and chopped


Directions 


1. Heat 1 Tbsp olive oil in Dutch Oven ;add onions, sauté about 3 to 5 minutes or until translucent; add garlic through fresh ground pepper, cook an additional 5 minutes.

2. Add remaining ingredients except kale, bring to a boil; reduce heat, set cover askew to let steam out, and cook on low 30 minutes.  Add kale to pot and cook an additional 5 minutes.

Nov 092011
 
I learned something really interesting today from my coworker, Sarah.  Her son, Jake, did a fabulous presentation on plastic.  Have you heard of the Great Garbage Patch? It is this huge garbage mound of plastic in the middle of the ocean that is “roughly the size of Texas, containing approximately 3.5 million tons of trash. Shoes, toys, bags, pacifiers, wrappers, toothbrushes, and bottles too numerous to count are only part of what can be found in this accidental dump floating midway between Hawaii and San Francisco.”

Um WHAT?  I followed the link to Plastic Pollution Coalition and found that “Plastic recycling is not a sustainable solution. Most of our plastic waste is landfilled, downcycled, incinerated or exported to other countries. Recycling of plastic is costly and does not stem the production of virgin plastic product.”

Great, so the fact that I reuse my plastic bag for my snack veggies all week and then recycle it doesn’t make any difference.  I am proud that I have switched to glass containers for my leftovers and to pack my lunches but I think about how much plastic is on everything and it makes my head spin.

Gum.  I buy the three pack of gum.  Not only does it come wrapped in plastic but then each pack is also wrapped in plastic.  WHY is that?  Because gum won’t stay as fresh? Riiight.

Bread.  The brown rice bread I buy my daughter is wrapped in plastic and then placed in a plastic bag. 

Water Bottles. Cases of water bottles are plastic and then wrapped in plastic.

Plastic bags at the grocery. Don’t you love when they put one toothbrush or pack of gum in it’s own bag?  I always refuse and tell them I don’t want to waste the bag.

Precut veggies at the grocery.  Come in plastic bags and then are placed in a plastic bag to leave the store.

The list goes on and on.

This makes me feel even better about my farm share.  A few months ago I got a spaghetti squash. NOT wrapped in plastic. And it sat on my counter for a few months until I came across a fabulous recipe at Biscuit Batches that I had to make immediately. I split the squash open and it was still perfect. No plastic involved, AND it involves pumpkin.  Two of my favorite squashes in one recipe makes me very happy.

Roasted Spaghetti Squash with Kale and Pumpkin Cream Sauce
Inspired by Biscuit Batches
Serves 6
Gluten and Dairy Free, Vegan


Ingredients

2 Tbsp Olive Oil
Spaghetti Squash, cut in half and seeds removed
1 bunch kale, washed, de-stemmed and chopped
1 onion, chopped
3 cloves garlic, minced
¼ tsp dried thyme
2 stems fresh rosemary, leaves removed and chopped
¾ cup pureed pumpkin
1 cup plain non-dairy milk (I used coconut milk)
¼ cup nutritional yeast (optional; you can purchase this at health food stores)
¼ tsp pepper
½ tsp salt
1/4 cup chopped walnuts

Directions

1. Preheat oven to 375F; place squash, cut side down on a small baking sheet or casserole dish.  Season with a bit of salt and pepper. Pour in about ¼ cup water and roast for an hour.  Let cool then scoop out the inside and place in a medium bowl.

2. Heat 1 Tbsp oil in a pot; add half the onion and sauté until translucent, about 5 minutes; add kale, half the rosemary and half the salt and pepper, sauté until leaves become soft and pliable, about 7 minutes (or cook to desired doneness). Remove from pot and set aside in a separate dish.

3. Heat remaining 1 Tbsp oil in pot; add the remaining onion and sauté about 5 minutes, reduce heat and add garlic, remaining rosemary and thyme; sauté about 1 minutes, add pumpkin puree, milk, nutritional yeast and remaining salt and pepper.  Simmer until thickened, about 5 minutes.  Pour over spaghetti squash and toss to coat; top with walnuts.  Serve with sautéed kale.

Estimated Nutrition Info

6 Servings (serving size will vary with size of spaghetti squash and amount of kale)
Amount Per Serving


Calories 178.7
Total Fat 9.5 g
Saturated Fat 1.2 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 3.8 g
Cholesterol 0.0 mg
Sodium 179.1 mg
Potassium 648.9 mg
Total Carbohydrate 21.4 g
Dietary Fiber 6.8 g
Sugars 5.4 g
Protein 6.8 g


Vitamin A 453.5 %
Vitamin B-12 33.3 %
Vitamin B-6 138.3 %
Vitamin C 99.8 %
Vitamin D 4.2 %
Vitamin E 19.7 %
Calcium 17.0 %
Copper 19.8 %
Folate 24.3 %
Iron 13.4 %
Magnesium 14.9 %
Manganese 47.3 %
Niacin 78.7 %
Pantothenic Acid 8.6 %
Phosphorus 13.6 %
Riboflavin 149.7 %
Selenium 11.1 %
Thiamin 169.6 %
Zinc 10.5 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Oct 072011
 

Happy Friday 

Just a super quick post because I miss ya.

And ‘cause I threw this together for a pot luck at work and I got lots of requests for the recipe. 

And ‘cause I’m proud of myself for throwing together a season appropriate recipe that people actually liked that had kale.

I don’t think everyone knew it was kale though.  Someone called it kelp.  

He said; “Like from Sponge Bob.”  “I didn’t think I would like it since I usually eat iceberg lettuce but it was really good.” 

I said; “Ha!  You just ate KALE.”

And please don’t hate me but I didn’t do the nutrition info on this one.  If I get a spare minute I will go back and do it and update the recipe.

XOXO
Dawn

  Sorry about the iphone photo. I didn’t make the salad until I was at work!
Fall Panzanella with Kale and Cranberry Walnut Bread
Serves about 10 1 cup servings.  This is totally estimated.
Dressing Inspired by Forks Over Knives 3-2-1 dressing
Printable Recipe
Ingredients

1 large bag pre-cut and washed kale
1/3 red onion, sliced thinly
1/3 cup dried cranberries
1/3 cup chopped walnuts
1 apple, sliced
1 pear, sliced
½ loaf cranberry walnut bread, sliced, toasted and cut into cubes

Dressing (This will make a bit extra.)
6 Tbsp good quality balsamic vinegar
4 Tbsp coarse ground mustard
2 Tbsp extra virgin olive oil
2 Tbsp maple syrup
Sea salt and pepper, to taste

Directions

1. Place kale and onions in a large bowl. In a small bowl, whisk the dressing ingredients together. Pour about ¾ of the dressing into the kale and onions and massage about 30 seconds or longer until the kale wilts to desired texture; top with cranberries, walnuts, apple, pear and bread. Put the remaining dressing off to the side for anyone who may want extra.