Wednesday

25

February 2015

0

COMMENTS

Broccoli and Cauliflower Stem “Pasta”

Written by Rachel, Posted in Cheese, Dinner, Fruit, Gluten Free, Herbs, Lunch, Main Dishes, Nuts, Pasta, Roasting, Vegetables, Vegetarian

You ever have one of those nights when you’re all ready to make dinner and then you realize that you’re missing one of the key ingredients? I know I have. Just today I realized that I don’t have enough beans to make the Enchilada Casserole and the Mac and Cheese with Pinto Beans that I have planned for tonight’s dinner and tomorrow’s lunch. So, I’ll improvise. The mac and cheese will likely end up with garbonzo beans. It may even end up as a better dish.

This happens to me with pasta sometimes. For all of the planning and organizing that I do, I still miss things. Or, something changes and I need an easy dish. Pasta’s a great one for that. But, when I’m out? Well, now that doesn’t matter so much. I have a solution.

Veggie scraps and stems don’t usually go to waste in our home, because I use them to make stock and then they’re composted. But, what if they could be used for eating?! I mean, there’s a ton of goodness that is being wasted, even if it is going towards the garden.

I sliced off the tough outer peel. Then, with a vegetable peeler (a mandolin would work here too), I sliced, or peeled them super thin.

Then they steamed for about 10 minutes. And, much to my delight, had the consistency and texture of fresh homemade cooked pasta.

Winner!

The stems cooked up while some brussels sprouts roasted. I know that some don’t think they like brussels. I didn’t until a few years ago either. I suspect because I’d never had them roasted. For me, pretty much any veggie roasted will be a hit.

I tossed them with some olive oil, salt, and pepper. Super simple.

I thought that, rather than getting a baking sheet dirty, I might as well use an oven proof skillet and roast them in there. They turned out just perfect!

And then it all came together. A bit of butter, some olive oil, dijon mustard, and some seasonings were added to the pan. They didn’t have long to cook.

I took it off the heat, added those cooked “pasta” stems, and a good squeeze of lemon.

A handful of fresh parsley from the garden completed things.

It would be great topped with a fried egg, alongside a freshly baked baguette, or, as I ate it, just on it’s own, topped with parmesan and crunchy almonds.

I ate my portion and then picked out the rest of the brussels sprouts and ate them. Sometimes I have a hard time sharing.

Happy Eating!

Broccoli and Cauliflower Stem “Pasta”

Prep Time: 25 minutes

Cook Time: 21 minutes

Total Time: 46 minutes

Yield: 2

Broccoli and Cauliflower Stem “Pasta”

Ingredients

1/2 lb. brussels sprouts, quartered
1 t olive oil
to taste salt
to taste pepper
2 1/2 - 3 C broccoli and cauliflower stems, thinly sliced or shaved (a veggie peeler works great)
3 T unsalted butter
1 T olive oil
1 t fresh rosemary (or 1/2 t dried), chopped
1/4 t dried thyme (or 1/2 t fresh)
pinch cayenne
to taste salt
to taste pepper
pinch ginger
1 clove garlic, minced
1 t dijon mustard
1-2 T fresh parsley, chopped
2 T lemon juice
1-2 T parmesan, shaved
2-4 T almonds, chopped

Instructions

Pre-heat the oven to 425F. Toss brussels sprouts with 1 t olive oil, salt, and pepper. Place in an oven proof skillet cut side down. Roast for 10 minutes, flip carefully to the other cut side, and roast for 7-10 minutes more.
Bring 1" water to a boil in a pot with a steamer basket and lid. Place shaved stems in the steamer basket and cover. Steam for 5-10 minutes, or until tender.
Remove skillet with brussels sprouts from the oven. Place on the stove top (being careful of the handle which will be very hot). Add butter through dijon, and cook over medium-low heat for about a minute, stirring often. Remove from heat. Add parsley, lemon juice, and steamed stems. Taste and adjust seasoning if needed.
Serve topped with parmesan and almonds.

http://www.de-ma-cuisine.com/broccoli-and-cauliflower-stem-pasta/

Friday

20

February 2015

0

COMMENTS

Eating Vegetarian

Written by Rachel, Posted in How To, Thoughts

We try to keep to a diet that’s full of real whole foods that are unprocessed or minimally processed, full of plants, good proteins, fats, and some meat.

Yes, I’m talking about meat in a post about eating vegetarian. Stay with me.

In our home, we eat meat because we like it. We like the taste, what it adds to a dish, the protein it provides. However… it’s not our only, or even main source of protein. I mentioned this in my recent post How to Eat Well on a Budget. While we love meat, it’s expensive, so we’ve cut way back on our consumption. And I think that our meals have been just as hearty, nutritional, and tasty as they would be if we were eating meat more often. Out of the 21 meals we eat each week, maybe 4 or 5 contain meat (and 1 or 2 of them are usually leftovers).

If you’re looking at it from a strictly need for protein perspective, there’s plenty of other foods out there with protein. No need to worry on that front. I rely on things like quinoa, lentils, beans, nuts, nut butters, eggs, dairy, tofu, grains, fruits, and vegetables. I’m confident that we’re not lacking.

For example, I’ve looked at the numbers for nuts and seeds before. But, looking again today was a good reminder about one of the many reasons that nuts are so good for us. If you look at the protein content alone, some of them may surprise you. Sesame seeds have 27.3g in one cup – sprinkle them on to your favorite Stir Fry for an extra boost. Sunflower seeds have 34.8g of protein in one cup. They’re awesome on salads, in granola, or just eaten raw. And, did you know that pumpkin seeds have a whopping 40.6g of protein in just one cup?! I’ve been adding them to my granola for some extra goodness, and snacking on them raw, in a mixture with almonds and sunflower seeds. (1)

Recommended Dietary Allowance for Protein (2)
	Grams of protein needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

A Typical Day

Here’s what my protein intake might look like on a typical day:

Breakfast 8g: I really enjoy smoothies. They’re an easy way to incorporate fruits, veggies, and protein into a meal. This Summer Smoothie, for example, has close to 8g protein per serving. (1)

Lunch 16.21g: Squash ‘n Eggs (13.54g), fresh fruit (0.27g), and a slice of whole grain toast (2.4g protein) with butter. (1)

Dinner 22.35g: Vegetarian Soft Tacos on a whole wheat tortilla (14.74g), 1/2 C Spanish Rice (brown rice) (7.4g), glass of red wine (0.21g). (1)

Snacks 5.62-12.07g: Stove top popped Popcorn topped with olive oil and sea salt, (0.99g) apple/orange/banana/peach/pear/plum/berries/grapes (average of about 0.93g), 1/4 C nuts and seeds (3.7-10.15g). (1)

As you can see, I’m getting plenty of protein in my diet. In fact, according to the above chart, which states that I need about 46g/day, I’m getting more than I need at 52.18 – 58.63g.

More Vegetarian Meals

You’ve seen what a day of my vegetarian meals might look like. Here are some examples of even more foods that we love to incorporate into our protein rich diet:

Dairy

Radish and Feta Toasts

Deconstructed Lasagne

Summer Smoothie

Veggie Pizza with Artichoke Hearts

Lentils on Crispy Sweet Potatoes

Quinoa

Heart Healthy Chard Wraps

Mediterranean Quinoa

Lentil Quinoa and Carrot Supper

Slightly Sweet Granola with Quinoa

Mediterranean Quinoa Salad

Lentils

Dilly Eggs with Lentils

Lentils on Crispy Sweet Potatoes

Lentil Quinoa and Carrot Supper

Mediterranean Quinoa

Beans

Vegetarian Soft Tacos

Cannellini and Beet Green Soup with Feta

Mediterranean Quinoa Salad

Mediterranean Quinoa

Nuts, Seeds, and Nut Butters

Fresh Fruit and Basil Stuffed French Toast

Massaged Kale Salad with Radish and Apple

Basil Pesto

Red Choi Stir Fry with Tofu and Almonds

Slightly Sweet Granola with Quinoa

Eggs

Squash ‘n Eggs

Winter Frittata

End of the Week Pasta

Hearty Winter Salad

Fresh Fruit and Basil Stuffed French Toast

Dilly Eggs with Lentils

Tofu

Red Choi Stir Fry with Tofu and Almonds

Grains

Red Choi Stir Fry with Tofu and Almonds

Fresh Fruit and Basil Stuffed French Toast

Fruits

Summer Smoothie

Fresh Fruit and Basil Stuffed French Toast

Vegetables

Vegetarian Lasagne

Vegan Roasted Butternut Squash Soup

Spicy Twice Baked Sweet Potatoes

Winter Frittata

End of the Week Pasta

Hearty Winter Salad

Roasted Winter Vegetable Soup

Lentils on Crispy Sweet Potatoes

(1) Nutrition Almanac, Mc Graw-Hill 2001, Fifth Edition, Lavon J. Dunne

(2) From http://www.cdc.gov/nutrition/everyone/basics/protein.html, who used: Source for Acceptable Macronutrient Distribution Range (AMDR) reference and RDAs: Institute of Medicine (IOM) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. This report may be accessed via www.nap.edu*

Wednesday

18

February 2015

4

COMMENTS

Turnip Hash with Bacon and Gouda

Written by Rachel, Posted in Breakfast, Brunch, Cheese, Dinner, Eggs, Fruit, Gluten Free, Lunch, Main Dishes, Meat, Nuts, Pork, Potatoes, Quick and Easy, Vegetables

Lunchtime is often spent at my desk. Sometimes it’s what I’ve cooked for a post, maybe it’s leftovers, occasionally it’s an almond butter and honey sandwich with some fruit and a glass of milk. Whatever it is, it’s usually eaten while I do something else, often standing at the kitchen island because I don’t have time to sit down.

I sat down for this one.

I would argue that almost anything is better with bacon. I could probably give up any other meat. But, bacon, it’s not going anywhere. Paired with crispy on the outside, tender on the inside turnips, and these two things alone could win me over.

They took less than ten minutes. This is a quick one to whip up.

Once the veggies were done, they got moved over to the side so an egg could be fried. I like to get the skillet really hot, so the edges can crisp up a bit. Then I flip, turn off the heat, and let the top set just a bit. I like the yolk to be runny, so it will combine with the veggies to make a dressing of sorts. However you like to cook your eggs will be perfect though. You could even scramble them if you’d like.

And then, the dish came together with some gouda cheese, chopped spring onions, roasted and salted almonds, and a squeeze of lemon.

I sat and ate this while making yummy sounds and writing happy notes in my recipe notebook.

Is it weird that I want to have this again for dinner instead of the homemade pasta with homemade tomato sauce that I’ve got planned. Yeah, I liked it that much.

Happy Eating!

Turnip Hash with Bacon and Gouda

Prep Time: 10 minutes

Cook Time: 15 minutes

Yield: 2

Turnip Hash with Bacon and Gouda

Ingredients

4 slices bacon
2 T olive oil
3 small turnips (or potatoes or rutabagas), chopped
1 carrot, chopped
to taste salt
to taste pepper
pinch cayenne
2 C broccoli, chopped
1 egg/person
2 T gouda cheese, chopped
1 T green or spring onion, chopped
2 T almonds, chopped
lemon slices, for serving

Instructions

Cook bacon. Remove from pan and drain on a paper towel lined plate. When cool, crumble.
Add olive oil to bacon grease. When it's hot, add turnip through cayenne. Cook over medium or medium-low heat for 5 minutes, stirring occasionally. Add broccoli and cook another 3-5 minutes, stirring occasionally. Taste and adjust seasoning if needed.
Move veggies over to the side of the skillet (or remove and keep warm). Fry egg(s).
Divide the veggie mixture between two plates. Top with egg, cheese, onion, almonds, bacon, and a squeeze of lemon.

http://www.de-ma-cuisine.com/turnip-hash-with-bacon-and-gouda/

Thursday

25

September 2014

0

COMMENTS

How to Make Pesto – Part 1 – Basil Pesto

Written by Rachel, Posted in Appetizers, Cheese, Condiments, Gluten Free, Herbs, How To, Nuts, Quick and Easy, Snacks, Storage/Prep, Vegetables, Vegetarian

This is gonna be one of the simplest things you’ve never made. At least that’s what I thought when I made it for the first time about a month ago.

I don’t know why I’d waited this long.

I was missing out.

It literally takes about 10 minutes.

It takes nuts (I had almonds).

It’s great with cheese (I used parmesan).

Garlic is essential (as it is to most things).

Olive oil holds it together.

And something green rounds it all out.

In this case, the green is basil.

We will get into other types of pesto on another day.

For today, let’s stick to the basics.

It’s important to use good olive oil… always, not just for pesto. I know the people at Bari. They’re awesome. I’ve gone in to their mill and seen them in action. I’ve tasted oil that was olives that same morning. This is seriously spectacular stuff.

You can use whatever blending device you prefer. I have a great KitchenAid hand blender that is perfect for pesto. It came with this cute little food processor attachment, which works well for this task.

Now, here’s a little trick I’ve tried.

Two tricks actually.

The first one is: To get the parchment paper to lay flat, scrunch it into a ball, wrinkle it all up, then smooth it out. No more curling up and rolling away.

Second: By portioning out the pesto in advance, there’s no need to wait for the whole container to thaw to use it. Just pop off a layer and leave it in the fridge overnight (in a sealed container), or on the counter for a little while, to bring it to room temperature.

You could stand there eating it out of the bowl (your significant other may ask you if you’ve been eating salami, because of the garlic breath… no big deal… yes, this has happened at our house before). Raw garlic is good for your immune system, so go ahead! Or, ahem, get some good bread and slather it with pesto. I mean, c’mon. That’s dinner right there.

If you want a little more than just pesto and bread for dinner, how about a twist on a Caprese Salad to start with? Layer some sliced tomatoes with fresh mozzarella and top with pesto. Or, on the salad note, you could add it to a Panzanella if you’d like – mix it in with the dressing. You could follow that with some Chicken Parmesan topped with Pesto alongside some Roasted Bell Peppers and Squash.

If you want a vegetarian dinner, Eggplant Parmesan would be great topped with pesto. Serve it with some Roasted Zucchini and Crusty Bread for mopping up.

I could eat pizza most days. You could go simple and do mozzarella and pesto. You could add some chicken to the mozz and pesto. You could keep it vegetarian and add tomatoes or zucchini.

Basil always works in soups. You could top a Roasted Eggplant Soup with pesto. Add it to a Minestrone Soup. Serve it on toast alongside (and be sure to save a few bites to mop up any last drops of soup).

You could mix it in to some wild rice. Serve that alongside the Chicken or Eggplant Parmesan for a nice meal.

And finally, for breakfast, you could poach some eggs and drizzle them with pesto. Serve with your favorite toast.

Happy Eating!

Basil Pesto

Recipe Type: Condiment, Sauce, Topping, Basil, Gluten-Free

Author: Rachel Oberg – De Ma Cuisine

Prep time: 10 mins

Total time: 10 mins

Ingredients

1/2 C almonds or pine nuts
2 C packed down (about 1 bunch) fresh basil
2-3 cloves garlic
1/4 to 1/2 C olive oil
to taste salt
2 T to 1/4 C parmesan cheese

Instructions

Place all ingredients in a blending apparatus (food processor, hand blender, blender) and blend, adding more olive oil and scraping down the sides as needed.
Taste and adjust seasoning if needed.
Divide into 4 and spread on four pieces of parchment paper, which can be stacked in a freezer safe container.

Monday

8

September 2014

0

COMMENTS

Massaged Kale and Tuna Salad

Written by Rachel, Posted in Dairy-Free, Dinner, Fish, Fruit, Gluten Free, Lunch, Main Dishes, Meat, Quick and Easy, Salads, Sides, Vegetables

Sometimes I just need a good salad. Salads are versatile and delicious, but sometimes aren’t hearty enough to be considered a main course. So I like to add a bit of protein so there’s a bit more to it.

For this salad, I chose tuna. Because it’s what I had. Because I like it. I used canned for this one. But, then a few weeks later I discovered fresh tuna at the grocery store, and the leftovers from that dinner would work just as well (maybe better, hello, fresh!).

You could also use chicken, turkey, ham, quinoa, garbonzo beans, or lentils.

‘Cause why not?!

Then there’s the kale. It’s one of my favorite green veggies. But, I also love chard and spinach too. If you don’t have any of these dark green goodies, regular lettuce will work fine too (just don’t do the massaging step). A hearty butter lettuce works great, but use what you have in your fridge.

Kale is tossed with a bit of olive oil and some salt, then massaged for a few minutes. Your hands will turn green. That’s normal.

It will get darker and feel a bit limp, like it does when it’s cooked. I love kale this way. Easier to digest and super yummy.

You can really use whatever dressing you’d like. Although I’d suggest some sort of vinaigrette or something lemony. I just squeezed some lemon and drizzled a bit of balsamic over top. Perfect with the olive oil that was already all over the kale.

I like a lotta crunch in my salads. Usually nuts and carrots do the trick. Sometimes croutons are added. Here I’ve also got apples, because I happened to have some on hand. But, again, use what you have (and what goes well with tuna, or whatever protein you’ve chosen).

At other times, I’ve also used grapes (in season now, so yummy with tuna!), cucumber, apples, cheddar, and almonds. This is one of my favorite combinations. It would go well with a nice butter lettuce, or the massaged kale.

Tomato is also a good addition.

Use what’s in season and what will compliment the other ingredients, and you’re sure to find a winning combination.

However you toss it together, this hearty salad will hold up well prepared the night before for a work or school lunch. But, like most foods, it’s best eaten fresh, right after you’ve made it, standing at the kitchen island, out of the serving bowl… or maybe that’s just me.

Happy Eating!

Massaged Kale and Tuna Salad

Recipe Type: Main, Lunch, Side, Salad, Fish

Author: Rachel Oberg – De Ma Cuisine

Prep time: 15 mins

Total time: 15 mins

Serves: 2

Ingredients

Tuna: 1 can tuna, drained (or about 5-6 oz. leftover cooked tuna)
1/2 lemon, juiced
1 t olive oil
pinch cayenne
to taste salt
to taste pepper
2 T green onions, chopped
Salad: 3 C kale, torn into small pieces
1-2 T olive oil
1-2 T lemon juice
1/2 to 1 T balsamic vinegar
to taste salt
to taste pepper
1/4 C carrot, thinly sliced into rounds (or instead of carrots and green onions, try: grapes, cheddar cheese, cucumber, and apple)
1 apple, roughly chopped
1/4 C roasted and salted almonds, roughly chopped
(could also add chopped tomato)

Instructions

Combine all tuna ingredients together. Taste and adjust seasoning if needed.
Pour 1 T oil and a bit of salt onto kale. Massage with hands for 2-3 minutes (or until kale looks darker, wiltier, and a bit like it is cooked).
Top kale with tuna and remaining ingredients.

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Broccoli and Cauliflower Stem “Pasta”

Happy Eating!

20

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Eating Vegetarian

A Typical Day

More Vegetarian Meals

18

4

Turnip Hash with Bacon and Gouda

Happy Eating!

25

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How to Make Pesto – Part 1 – Basil Pesto

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Massaged Kale and Tuna Salad

Happy Eating!

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