ASIAN VEGETABLE MISO SOUP BOWL
1 C arugula and or spinach leaves
4 tbsp. sliced scallions
1/2 C cabbage, thinly sliced
1/2 C broccoli florets (or chopped broccoli)
4 tbsp. carrots, very small dice or finely chopped
2 tbsp. chopped cilantro
2 tbsp. roasted peanuts
1/2 C small cubed tofu
1 C cooked soba noodles, or noodles of choice (optional)
toasted sesame oil, to taste
2-4 tbsp. miso paste (I like the mellow brown rice miso; the darker the miso, the stronger the flavor)
boiling water, about 6 cups
1. Boil the water in a large saucepan
2. Divide the carrots, cabbage, broccoli, arugula-or-spinach, tofu, noodles (if using), among 2 large bowls and mix together in each bowl.
3. Pour the water over the mixture and let it sit for a minute.
4. Divide the miso and add to taste (I like mine strong, so I keep adding until it tastes good to me), Stir in well.
5. Top with the scallions, cilantro, and peanuts and drizzle with the sesame oil, to taste.
6. I like mine spicy-hot, so at this point I add a little Thai chili paste or freshly slice jalapenos!
If you have any other Asian greens, add those in too -- they add a great flavor and boost the nutrition. You can play with the amounts of the ingredients you put in according to your tastes and what you have available. The measurements above are more or less to give you proportions but don't really have to be measured. The miso is always added after the water is off the heat, because you want it to stay "alive". Boiling water kills the active culture in miso that is so important for our digestive tract.
[Additional tip from Debbie: about 1 tbsp. miso per cup of water is a good rule of thumb; you can go more or less from there. Also, pre-dissolving the miso paste in a little water first makes it easier to work with. Scoop a quarter cup or so of the water soaking your veggies into a small separate bowl, dissolve the miso into that, then add it back into the original bowl with the patiently waiting veggies and noodles, etc. Repeat for the other bowl. Mind what Rebecca said about the boiling water - never boil miso! Always add it to already heated (but not boiling) liquid. If you have to re-heat it, same deal: don't boil it!]
BRAISED FENNEL and TOFU with KALE
2 tbsp. organic plain yogurt (can substitute coconut milk)
2 tbsp. plus 1/4 C water
1/2 C raw organic sugar
2 tbsp. ghee or coconut oil
2 tbsp. fresh grated ginger
1 tbsp. ground fennel seeds
1 tbsp. ground coriander seeds
1/2 tbsp. turmeric
1 fennel bulb, cut into small chunks
1 C tofu cubes, approx 1/2-inch cubes) (can substitute cooked chicken or omit entirely)
1/4 C vegetable stock
1 tbsp. lemon juice
1 bunch kale or Asian greens or spinach
Sea salt
1. In a small bowl, stir together the yogurt or coconut milk, 2 tbsp. water, and sugar. Set aside.
2. Melt the ghee or coconut oil in a large saute pan over medium-low heat. Add the ginger and saute for 2-3 minutes. Add the fennel seeds, coriander, and turmeric and saute for 1-2 minutes more. Add the fennel and saute for an additional 2-3 minutes.
3. Add the tofu or cooked chicken, remaining water, stock, and lemon juice. Bring to a boil then reduce the heat and simmer, covered, for 10-12 minutes. Add the greens and stir to combine the ingredients. Cover the pan again and continue to cook until the fennel and greens are tender-crisp, about 5 minutes.
4. Stir in the reserved yogurt mixture. Simmer gently, stirring occasionally, until the sauce is thoroughly heated through, about 5 minutes. Arrange on a serving platter or on individual plates. Season to taste with sea salt.
I love to serve this with the following mint-coconut sauce:
Mint-Coconut Sauce
2 tbsp. ghee or coconut oil
1 tbsp. chickpea flour (or flour of choice)
2 tbsp. mild curry powder
1 1/2 C coconut milk
3 tbsp. yogurt
10-20 fresh mint leaves, torn into small pieces
Freshly ground black pepper and sea salt
Heat the ghee or oil in a sauce pan over medium-low heat. Add the flour and stir with a wire whisk to form a paste. Cook for about 2 minutes more.
2. Whisking continuously, slowly pour in the coconut milk. Continue whisking until the mixture begins to thicken into a creamy consistency. Remove frot the heat.
3.Whisk in the yogurt and mint leaves. Season with salt and pepper to taste.
Variations: You can use soy milk instead of the yogurt and basil leaves instead of the mint, and can add a pinch of cayenne pepper.
These recipes come from an Ayuvedic cookbook called EAT TASTE and HEAL by Thomas Yarema, MD, Daniel Rhoda, and Chef Johnny Brannigan-a great book, full of luscious recipes and Ayurvedic guidance.
Debbie's Radicchio, Potato and Artichoke Heart Pizza
homemade dough for one pizza** (you could probably use a boboli in a pinch)
tomato sauce (home canned, if you have it!)
1 head radicchio, pan caramelized, with balsamic (see last week's newsletter for "
Pan-Browned Radicchio" recipe)
2 medium potatoes, boiled or steamed whole, until just done, then cooled and sliced
Chopped fresh parsley and garlic (say, ¼ C parsley, 3 cloves garlic)
several artichoke hearts (Trader Joe's has 'em frozen in a bag)
Lots of mozarella cheese!
**if you would like the recipe I use to make homemade pizza dough, email me and I'll put it in next week's newsletter and update this recipe in the database.
Preheat your oven to 500 or more degrees, and stick a pizza stone in there if you have one. Haven't tried this, but I imagine a flat, cast-iron griddle would work if you don't have a pizza stone.
Sprinkle a generous amount of coarse cornmeal and flour onto a rimless cookie sheet (or pizza peel), so that your dough does not stick to it. Stretch and shape pizza dough into a big circle (you know, like pizza!) and lay it on top of the cornmeal/flour.
Prepare toppings: chop up the caramelized radicchio, slice the potatoes, chop the parsley and garlic, slice the artichoke hearts into wedges, grate the mozarella.
Spread tomato sauce, then lay on the radicchio, potatoes (I like to sprinkle in a little salt here), parsley-garlic mixture; scatter artichoke hearts on top, then cover all with a generous amount of grated mozarella cheese.
Slide pizza from peel (or cookie sheet) onto hot pizza stone and bake 10 minutes, or until crust is golden and cheese is brown and bubbly! Yummo!!!
For later date:
When we have both beets and carrots
SUNNY BEET and CARROT BURGERS
These burgers are a colorful surprise! Use your food processor to grate and mince the vegetables and the burgers will be quick and easy to make. You can frezze these individually. If you want to make them without cheese, add an additional tbsp. of flour and a bit more beaten egg.
2 C grated beets (about 3/4 lb.)
2 C grated carrots (about 1/2 lb.)
1 C cooked brown rice, or cooked grain of choice
1 C cheddar cheese (optional)
1 C sunflower seeds, toasted
1/2 C sesame seeds
2 large eggs, beaten
1/2 C grated onion
1/4 C olive oil
3 tbsp. flour of choice
3 tbsp. chopped parsley
3-4 cloves garlic, minced
2 tbsp. tamari or soy sauce
1. Preheat the oven to 350 degrees F and generously grease a rimmed baking sheet.
2. Mix all the ingredients in a large bowl, stirring to combine evenly.
3. Form the mixture into patties using a packed half-cup of mixture for each. Arrange them on the prepared baking sheet.
4. Bake the burgers for 25-30 minutes or until firm ant the vegetables are cooked through.
5. Serve on a sprouted whole grain bun with your choice of condiments. Top it with a generous helping of the salad mix!
Try making some baked potato "fries" to accompany these great burgers. All I do is cut the potatoes into half-inch wedges, toss in a bowl with some olive oil to coat and -- now her is where it gets good -- I sprinkle the coated potato wedges with Panko bread crumbs to coat, and add a sprinkle of garlic granules mixed with sea salt and fresh pepper. Place prepared potatoes on a cookie sheet and bake in a preheated oven (about 400 degrees) until golden, at least 20 minutes. I keep checking them; I like mine super crispy! When they come out of the oven, you can sprinkle them with some freshly-chopped parsley for flavor and color.
