Barley and Greens Bowl

  I wish I had taken a better picture, but alas I ate this dish so fast the photo staging just wasn’t happening. 


Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains. One serving of hulled barley is high in protein, low in calories, helps lower your cholesterol and even has 60% of your daily fiber requirement. It also contains iron (for those looking for non-meat sources if iron), and is very high in thiamin – which would have devastating neurological effects if not included in your daily intake. 
This barley and greens bowl is a great way to introduce barley into your diet. The grain and edamame combo are tossed in an Asian-style salad dressing, but the tangy lemon juice and salad greens topped with creamy avocado and tofu definitely takes it up a notch. The recipe stems from from Clean Green Eats by Candice Kumai. It’s simple, satisfying, healthy and clean. So eat away!

BARLEY AND GREENS BOWL

  • 1 1/2 cups pearl or hulled barley
  • 1 1/2 cups water
  • 1 1/2 cups shelled organic edamame
  • 1 cups wild baby arugula
  • 1 cup baby kale
  • 2 blocks savory, baked, organic tofu (firm or extra firm), cut into cubes and cooked to your liking
  • 1 ripe avocado, halved and thinly sliced

For the dressing:

  • 4 tablespoons low-sodium soy sauce
  • 2 tablespoons toasted sesame oil
  • Juice of 1 lemon
  • 1 tablespoon dried oregano
  • 1 teaspoon finely grated lemon zest

Combine the barley and the water in a medium saucepan, and bring to a boil. Reduce the heat to low and simmer for 40 to 50 minutes until all of the liquid is absorbed. Remove from heat and allow to cool slightly. In a large bowl, whisk together the soy sauce, sesame oil, lemon juice, oregano, and lemon zest until well combined. Add the slightly cooled barley and edamame to the bowl and toss to coat. Add the arugula and kale and toss gently to combine. To serve, top with tofu and avocado slices.

Chipotle Spinach Bean Stew

 With the recent turn in the weather, the craving for a hearty stew to offset the grey crisp chill of Chicago fall hit me hard this week. This recipe for one-pot Chipotle Spinach Bean Stew is a super alternative to the typical vegetarian bean chili. Heavy chunks of cooked spinach leaves folded into hearty barley and white beans are enhanced by the smoky chipotle tomato broth, and topped with a refreshing lime juice and cilantro garnish. The flavors marinate well overnight so it’s even better as leftovers!

CHIPOTLE SPINACH BEAN STEW
2 x 14oz oz cans small white beans
9 oz spinach leaves (one bag)
2 x 14 oz cans of diced tomatoes
1/2 cup bulgur 
1 onion, diced
3 garlic cloves, diced
2 cups water 
1 Tbsp fresh oregano leaves
1 tsp paprika
1 1/2 tsp ground cumin
1 canned chipolte, diced with its juices added to broth 
Juice of 2 limes
1 bunch cilantro 
2 Tbs extra virgin olive oil
salt & pepper

Heat some olive oil in a large saucepan over medium heat. Add onions, garlic, paprika and cumin and cook until golden and soft. Add diced tomatoes, bulgur, spinach and water. Add oregano and crushed chipolte. Bring to boil. Cook on medium heat until bulgur is cooked and liquid has thickened, anout 15 minutes. Rinse and drain the beans. Add to stew, combine and cook for another 5 mins or so until the beans are hot. Garnish with fresh lime juice squeeze and cilantro. 
Everett and Asher also had their first dentist and eye appointments this weekend to kick off the fall!

   
 

Kung Pao Lentils

 When my 5 year old son is sleep-deprived and hungry, he turns into Wild Child. You know, like that case of the child that was raised by wolves in the 70’s? Only thing is, he was raised in a civilized home with all the teachings, love and amenities that any 5 year old would dream of. 
Getting punched enough times by your son while waiting for a train during morning rush hour that a Chicago Transit Authority officer actually intervenes is not how I wanted to start my week last week. Watching your definitely-too-old-to-crawl-child crawl on hands and knees through a group of gawking construction workers as I juggle my awkward laptop case, purse,  lunch and hot coffee cup is kind of what nightmares are made of. Yet squatting obstinately in the middle of oncoming traffic are his normal responses to exhaustion. Thankfully, they are not mine.
After a traumatic hour of walking alongside this mobile war zone, I finally got him across the threshold of school. And like magic, he’s happy. We manically hug, kiss and high five until the teacher practically peels him off my body. And I feel like I’ve been hit by a truck. I want to scream. I go home. I take a personal day. I cry. Because let’s face it, kindergarten is hard. And I never wanted to be the mom who couldn’t function because of the stress of momhood. But it was one of those days. 
Luckily I had this week’s heart-warming Lentil Kung Pao from Vegan Richa to cheer me up. It’s sweet and sour, with a hearty bite of crunch that is kind of an outrageous way to enjoy my favorite legume! I think especially great about this recipe is how adaptable it is with other proteins and vegetables. I’m just going to go ahead and copy and paste the recipe because it’s perfect.
KUNG PAO LENTILS
Ingredients: Serves 3 to 4
For the Lentils: 
1/2 cup dry brown lentils, washed and drained
1.5 cups water

For the Sauce:
2 to 3 Tbsp soy sauce
2 Tbsp rice wine vinegar
1 Tbsp dry sherry or rice wine
1 tsp hoisin sauce (or use more soy sauce)
1 tsp toasted sesame oil
2 to 3 tsp raw sugar (or use 1 to 2 Tbsp maple syrup or other sweetener)
a generous dash of lime zest (1/4 tsp)
2 tsp cornstarch
3 Tbsp water

For the vegetables:
2 tsp grapeseed oil or other neutral oil
1/2 cup chopped white or red onion
4 dried red chilies like arbol or red chinese, broken into halfs (or use red pepper flakes to taste)
3 Tbsp cashews or peanuts
3 cloves of garlic minced
1 inch knob of ginger minced
1 red bell pepper chopped
1 green bell pepper chopped
3/4 cup chopped celery
Method:

Combine the lentils water and salt in a saucepan. Cover and bring to a boil over medium high heat, then reduce heat to medium and cook for 20 to 25 minutes. Drain excess water. Combine all the sauce ingredients in a medium bowl. Mix well to combine and set aside. Heat oil in a skillet over medium-high heat. When the oil is hot, add onion and chilies and cook for 3 minutes. Add the cashews and mix for a few seconds. Add garlic and ginger and mix in. Add the peppers and celery and mix well. Cook for 3 to 4 minutes. Add in sauce and cooked lentils and mix well. Reduce heat to low and cook for 3 to 4 minutes or until the sauce thickens and is absorbed by the lentils. Serve with cooked rice of choice.

Cold Peanut Noodle Salad

 
With Labor Day just around the corner, it seemed appropriate to prepare one final cold pasta salad before bidding farewell to summer. This fresh Asian salad uses good old spaghetti, roughly chopped cool Napa cabbage, crunchy shredded carrots and whole edamame for a family-friendly feast. It’s tossed in a velvety smooth salty peanut butter dressing and is dreamy for a picnic or in the fridge as leftovers. It’s also easily adaptable if you want to throw in fresh peanuts, diced apples, cucumber, peppers or other favorite ingredients. The secret is the amazing peanut sauce, which you could also use as a nice tofu marinade. I like to have some spicy garlic chili sauce on hand to throw on top. So simple!
COLD PEANUT NOODLE SALAD
1 lb spaghetti, cooked and drained
1/2 head Napa cabbage, roughly chopped
1 cup shredded carrots 
1 cucumber, peeled and julienned
1 red pepper, seeded and julienned
1/2 cup cilantro, diced 

PEANUT DRESSING
1 cup creamy peanut butter 
1/2 cup soy sauce
2/3 cup warm water
3 Tbs ginger, finely diced
2 garlic cloves, finely diced
1 Tbs toasted sesame oil
1 Tbs honey
3 Tbs rice wine vinegar 

In a small mixing bowl combine all ingredients for peanut sauce and briskly whisk with fork for 2-3 minutes until it is a smooth, consistent texture. In large serving bowl combine cooked spaghetti with fresh salad ingredients, then toss in peanut sauce and thoroughly combine using tongs. Serve fresh!
  

Rustic Provençal Vegetable Stew

 This simple stew draws on the characteristic flavors of Provence: tomatoes, basil, olives, olive oil, and garlic. An inexpensive meat variation was traditionally prepared by French peasants in an earthenware casserole dating back centuries ago, but it’s delicate, easily adaptable flavors have remained popular today. This hearty stew pairs well with some grilled bread or can be poured over your choice of pasta. It works very well with almost any vegetable, making it a popular vegan dish in my house!
RUSTIC PROVENCIAL VEGETABLE STEW
4 Tbs extra virgin olive oil 
4 garlic cloves, diced
2 tsp ground coriander
1 Tbs 
1 large red onion, sliced
1 fennel bulb, trimmed and sliced
1 red bell pepper, cored, seeded and sliced
1 lb vine-ripened tomatoes, roughly diced
1 1/2 cup vegetable stock
2/3 cup pitted nicoise olives
2 Tbs parsley
Salt and pepper to taste
Hear the olive oil in a large saucepan, add the onion, garlic, coriander, and thyme and cook over medium heat for 5 minutes, stirring frequently. Add the fennel and pepper and cook an additional 10 minutes, stirring frequently. Stir in the tomatoes, olives, vegetable stock, salt and pepper. Bring to a boil, then simmer gently for 30 minutes. Top with fresh parsley and serve warm! 

Baked Falafel

This week my son Asher graduated from preschool and turned 5. FIVE YEARS OLD! When did my baby boy become this independent, spirited, young adult?! As is a typical habit if mine when life becomes complicated, I turn to the kitchen…

I have been craving a healthy, homemade falafel and this little dish did not let me down. The coriander and lemon juice add a nice kick to the freshness of the puréed onion and parsley, and balances nicely with a cool tzatziki sauce or tossed cucumber and tomato salad. It is very simple to prepare and holds up surprisingly well as a baked version of this typically fried food.
  
BAKED FALAFEL
1 (15 ounce) can chickpeas, drained 
1 onion, chopped 
1/2 cup fresh parsley 
2 cloves garlic, chopped 
1 egg
2 teaspoons ground cumin 
1 teaspoon ground coriander 
1 teaspoon salt 
1 dash pepper 
1 pinch cayenne pepper 
1 teaspoon lemon juice
1 teaspoon baking powder 
1 tablespoon olive oil
1 cup dry bread crumbs
Preheat oven to 400 degrees F. In a large bowl mash chickpeas until thick and pasty; don’t use a blender, as the consistency will be too thin. In a blender, process onion, parsley and garlic until smooth. Stir into mashed chickpeas. Add egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder and stir into chickpea mixture along with olive oil. Slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed. Form 10 balls (I doubled the recipe and made smaller bites in the photo above) and then flatten into patties. Evenly space on baking sheet and bake each side for 10 minutes. Then broil each side for 2 minutes.

   
 

Quinoa with Roasted Summer Vegetables and Harissa Marinade

harissa quinoaYesterday I spent about an hour browsing the melamine aisle at Target and it felt really amazing. Turning over the various floral pattern plate sets and palming the smooth plastic cups available in a variety of sea greens was just what I needed to come back to my domestic decision-making reality and refocus my attention after a blissful holiday week in Michigan.

We didn’t do much recipe experimenting while on vacation, but we did roast marshmallows and grill the best veggie burgers I’ve ever eaten – thanks Michael, Stephanie,  “Baby Lily”, and Kosar! I did, however, manage to try a wonderful new recipe for Quinoa with Roasted Summer Vegetables and Harissa Marinade from Amy Chaplin’s book “At Home in the Whole Foods Kitchen” before leaving town which I cannot recommend enough. The roasted vegetables and quinoa are the basis of many traditional Italian dishes, but the aromatic Harissa – a mild chile paste that’s a widely used staple in North African and Middle Eastern cooking – added an unexpected spicy flavor which will soon become a new staple in my kitchen.

Quinoa with roasted summer vegetables

  • 1 cup quinoa
  • Sea salt
  • 2 zucchini, cut into 1 inch chunks
  • 1 red pepper, seeded and cut into 1 ½ inch pieces
  • 1 orange pepper, seeded and cut into 1 ½ inch pieces
  • 1 yellow pepper, seeded and cut into 1 ½ inch pieces
  • 1 pint cherry tomatoes
  • Extra virgin olive oil
  • 1 red onion, cut into wedges
  • Juice of 1/2 a lemon

Pre heat oven to 375 degrees Fahrenheit. Cook quinoa two parts water to one part quinoa on medium heat for 20 minutes. Remove from heat and set aside to cool. Place zucchini, peppers and cherry tomatoes on a parchment lined cookie sheet. Drizzle with olive oil, sprinkle with sea salt and toss to combine. Put in oven and roast 20 to 25 minutes, stirring half way. Remove from oven and allow to cool. Heat a skillet over high heat add a tablespoon of olive oil and red onion and sauté for 3 to 5 minutes. Lower heat to medium and cook about 10 minutes or until onions are caramelized. Add a pinch of salt, stir and remove from heat. Set aside to cool.

Harissa Marinade

  • 1 tablespoon cumin seeds
  • 1 tablespoon coriander seeds
  • 1 tablespoon caraway seeds
  • 1 to 3 teaspoons cayenne pepper, depending on how hot you like it
  • 1 clove garlic, crushed
  • Juice of 1/2 a lemon
  • Large pinch sea salt
  • 4 tablespoons extra virgin olive oil

harissa marinade

Warm a skillet over a medium flame and add the cumin, coriander and caraway seeds, toast for 3 minutes, shaking pan occasionally. Transfer into a spice grinder and grind until fine. Place ground spices in a bowl and add the cayenne, garlic, lemon juice and salt. Stir and then drizzle in the olive oil, stir until smooth. Spoon harissa in a small bowl, add lemon juice and olive oil.  I actually did about 1/4 cup olive oil to break down the paste a bit more. Stir well and set aside.Place cooked quinoa and roasted vegetables in bowl, drizzle with michiganharissa, and gently toss to combine.

beach time

smoresswimming

marshmallows