Recipe: Navy Bean Soup

When I was a kid, my mom used to make the most delicious navy bean soup. Thanks to some clever changes, my recipe tastes just like hers–but it’s much lower in fat. To lower the fat, I replaced ham hocks with lean ham steak, and use just enough crushed red pepper and four-peppercorn mix to add a bit of heat. I’ve increased the amount of carrots, too–their sweetness provides a wonderful counterbalance to the red pepper and peppercorn mix. The end result is flavorful but mild. You can make this recipe in the slow cooker, or if you're in a hurry, in the pressure cooker.


Navy Bean Soup

 

Ingredients:

 

6 cups water                                   

1 (16-ounce) package white beans

1 boneless, fully cooked lean ham steak (about 2 cups)

3 carrots (or 10 baby carrots), finely chopped

1 medium onion, finely chopped

½ teaspoon celery seed

1/4 teaspoon crushed red pepper

1/8 teaspoon fresh-ground four-peppercorn seasoning

 

Slow Cooker Directions:

 

Rinse and sort beans. Soak for 12 hours.

 

Place all ingredients in slow cooker on HIGH for 8 - 10 hours, or until beans are tender. If desired, puree a portion of the soup.

 

Pressure Cooker Directions:

 

Increase water to 8 cups. Combine water, beans, and ham steak in pressure cooker, and cook on HIGH pressure for 40 minutes.

 

Meanwhile, microwave carrots, onions, celery, red pepper, and pepper for about 6 minutes, stirring once, or until onions and carrots are tender. Add onion mixture to pressure cooker after releasing pressure.

Recipe: Hoppin' John Soup

This soup is based on ingredients traditionally served in the Southern United States on New Year's Day to ensure a prosperous new year, but my family likes this recipe so much we enjoy it all year long. It takes about 2 hours to make in the pressure cooker, but requires very little hands-on time. If you don't have a pressure cooker, you can prepare it on the stove top or slow cooker--just extend the cooking time by several hours.

Hoppin' John Soup

Ingredients:

2 tablespoons olive oil

1 small onion, quartered and thinly sliced
1 tablespoon bottled minced garlic
¼ teaspoon fresh-ground black peppercorn mix
8 cups water
1 pound black-eyed peas
1 ham steak, diced
1 (14-ounce) can diced tomatoes, undrained

2 cups fresh collard greens, chopped

1 tablespoon Frank’s hot sauce

Directions:

Heat olive oil in pressure cooker on SAUTE. Add onion, garlic, and pepper, and sauté 5 minutes, or until just tender. Add water, peas, and ham steak, and cook on HIGH pressure for 45 minutes. Allow steam to escape, then add tomatoes, greens, and hot sauce. Cook on SIMMER for at least 5 minutes (soup is improved by simmering for 30 minutes).

Recipe: Hot Spiced Cider

I've prepared this recipe for years, because it's both nearly calorie-free and delicious, making it easy for me to pass on high-calorie drinks that are so popular this time of year. Plus, it's simmered with fruit and spices, which are loaded with phytochemicals that are good for you. I use my slow cooker, so I can make it ahead of time and keep it hot while decorating for the holidays, or when company's visiting. As an extra bonus, it fills the house with a sweet-spicy aroma!


If you prefer, you can use reduced-sugar apple juice, or regular apple juice, but be aware that doing so will add calories. You can also add a splash of brandy or rum (which will not only increase the alcoholic content, but the calories, too!).


Hot Spiced Cider


Ingredients:


2 quarts apple-flavored sugar-free beverage (such as Crystal Light) or apple juice
2 (3-inch) cinnamon sticks
3 whole cloves
3 whole allspice berries
1/2 orange, thickly sliced
1/2 lemon, thickly sliced


Directions:


Combine all ingredients in slow cooker (or on stove top). Cook on HIGH until boiling, then reduce heat to LOW.

Recipe: Tofu Sweet Potato Pie

Thanksgiving is right around the corner, and one of my favorite Thanksgiving desserts is sweet potato pie! I wanted to develop a tofu-based version, to up the protein content and reduce fat. I replaced eggs with egg substitute and pastry crust with crumb crust to reduce the fat content still further. To reduce carbohydrates, I replaced brown sugar with agave and molasses. Despite all these healthful changes, this recipe is still delicious!

Tofu Sweet Potato Pie

Ingredients:

1 (29-ounce) can sweet potatoes, well-drained

1 (12-ounce) package Mori-Nu tofu

1/2 cup agave nectar (or honey)

¾ cup egg substitute

2 tablespoons molasses

½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

2 (9”) crumb pie crusts

 

Directions:

Preheat oven to 350 degrees F.

Combine sweet potatoes, tofu, agave, egg substitute, molasses, cinnamon, nutmeg, and ginger in blender and puree until combined, stopping blender and scraping down sides of blender once. Pour into crusts and bake at 350 degrees F. for 45 – 50 minutes, or until a knife inserted in center of pie comes out clean. 

Recipe: Indian Chicken with Sweet Potatoes and Spinach

It's that time of year when recipes for sweet potatoes abound! I love sweet potatoes, and I'll be sharing more of my faves as the month progresses. I've made this recipe on the stove top and in the pressure cooker, but I usually make it in the slow cooker: It's fast and easy, and fills the house with the exotic spices of India. Garam masala is an Indian spice blend; I strongly suggest using Rani's, which you can find online at www.ranifoods.com.

Indian Chicken with Sweet Potatoes and Spinach

Ingredients:


1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly slice
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/4 teaspoon fresh-ground four-peppercorn seasoning
2 dashes ground cayenne
1 (10-ounce) package spinach
1 pound chicken tenderloins


Directions:


Combine sweet potatoes, broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker. Add tenderloins and cook on LOW for 2 - 4 hours, or until chicken is cooked through. Chunk tenderloins using two forks. Add spinach and cook briefly, until spinach wilts.

Recipe: Pumpkin Hummus

Those of you who know me from "Lose Weight" know one of my weaknesses is pita chips. Pita chips aren't much fun to eat by themselves, of course -- they're best with hummus! At this time of the year, I enjoy taking a break from my usual hummus, and instead, make pumpkin hummus. Pumpkin hummus is good with plain pita chips or veggies, but it's sublime with cinnamon pita chips. Enjoy!

Pumpkin Hummus

Ingredients:

1 (29-ounce) can pumpkin puree
1/2 cup bottled minced garlic (or 8 garlic cloves, minced)
6 tablespoons lemon juice
1/2 cup tahini paste
salt, to taste

Directions:

Combine pumpkin, garlic, lemon juice, and tahini in blender or food processor and puree until very smooth. Add salt to taste.

Recipe: Slow Cooker Red Chicken Chili

Last week, I shared a recipe for slow cooker mole, a traditional Mexican dish with a sweet-savory flavor. I find that sweetness makes it a perfect recipe for Halloween. When I enjoy a meal with a little sweetness to it, all the candy treats are less tempting!


Here's a different take on a sweet-savory meal. Mole is usually served in a bowl over rice, but I prefer it in a corn tortilla, like a taco. I go with this recipe when I want a sweet-savory dish that's just right for serving in a bowl.

Slow Cooker Red Chicken Chili

 Ingredients:
1 (14-ounce) can diced tomatoes, undrained
1 (14-ounce) can tomato sauce
2 teaspoons bottled minced garlic
2 tablespoons chili powder
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cumin
1 teaspoon dried oregano leaf
1/4 teaspoon ground cinnamon
1 medium onion, quartered and thinly sliced
2 (14-ounce) cans white beans, drained
1 pound boneless, skinless chicken cooked turkey meat, coarsely chopped

Directions:

Combine all ingredients in slow cooker. Cook on HIGH for 3-5 hours, or on LOW for 6-8 hours.


When chicken is cooked through, shred chicken using two forks, and stir to combine well.


Cook's Notes: I call for chicken because I always have it in the freezer, but this recipe is even better if you replace the chicken with cooked turkey. Turkey, with its more intense flavor than chicken, is a perfect foil for the flavors in this dish. It's an excellent post-Thanksgiving recipe!

Recipe: Updated Oven-Fried Chicken

To my husband's consternation, I'm constantly tinkering with my recipes. Sometimes I tweak them for nutritional reasons. For instance, I updated my Tofu Key Lime Pie to make it lower in carbohydrates, so it's easier on my husband's blood sugar levels. Other times, I experiment with recipes to improve their flavor.


Today's recipe is an example of both the former and the latter. Oven-Fried Chicken is one of the most popular recipes in "Luscious," my online cooking class, but I wanted to experiment with making the flavor a bit more like what you'd expect from a fast-food restaurant. I also wanted to replace the Old Bay seasoning to make the breading sodium-free.


Naturally, I won't say this is my final take on this recipe. :) However, if you've prepared Oven-Fried Chicken from "Luscious," you'll definitely notice the difference, and I think you'll be pleased. If you get a chance to try this version of the breading, let me know what you think of it!

Updated Oven-Fried Chicken

Ingredients:


Cooking spray (or oil in a mister)
3/4 cup cornmeal
1 cup cornflakes, finely crushed
1 tablespoon dried parsley flakes
1 tablespoon dried basil flakes
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon paprika
1 teaspoon dried sage
1 teaspoon dried thyme
1 teaspoon ground oregano
1/2 teaspoon dried rosemary, crushed
5 dashes ground cayenne
1/8 teaspoon fresh-ground peppercorn mix
1 pound boneless, skinless chicken breasts
1 cup nonfat sour cream, Greek yogurt, or plain nonfat yogurt
Spray butter (or oil in a mister)


Directions:


Preheat oven to 450 degrees F. Lightly coat a dark non-stick cooking sheet with cooking spray.


Combine cornflakes, cornmeal, parsley, basil, onion powder, garlic powder, paprika, sage, thyme, oregano, rosemary, cayenne, and peppercorn mix in a medium bowl. Set aside.


Place sour cream in a medium bowl. Set aside.


To prepare chicken, place chicken to the left of your workspace (reverse directions if you're left-handed). Place sour cream to the right of chicken. Place cornmeal mixture to the right of the sour cream. Place cooking sheet to the right of the cornmeal mixture.


Using your left hand, pick up a piece of chicken and place in sour cream. Still using only your left hand, carefully dredge the chicken, ensuring that it is well-covered in sour cream. Place the chicken in the cornmeal.


Using your right hand, carefully press the chicken into the cornmeal mixture, then turn chicken and press the other side into the cornmeal mixture. When the chicken is covered in cornmeal, use your right hand to place the chicken on the cooking sheet. Repeat until chicken breasts are battered.


Lightly spray chicken with spray butter. Bake for 30-40 minutes, depending on size of chicken breasts.

To Cook, or Not to Cook?

A student in one of my online classes recently asked my opinion of frozen dinners, noting that she'd read an article that touted their benefits. According to the article, frozen dinners offered a variety of weight management benefits: Their single-serving size means you eat just enough, not too much; they can be stored for months in the freezer; and they're quick and easy to prepare. 


Her timing was impeccable, as I had just read an article that quoted The NPD Group stating that more than half of all meals and snacks are eaten away from home. A few days after I answered her question, I saw another article on the same topic, but with a slightly lower percentage (47% of meals and snacks), this time quoting June Jo Lee of Hartman Group.


Obviously, a table for one is the norm, or at least a daily occurrence, for many of us. So, the question begs itself: Are frozen dinners a good replacement for heading to the kitchen to prepare a home-cooked meal?


There is, of course, the convenience and ease of a frozen dinner, especially if you're cooking for one. It's true that, for some people, eating pre-portioned meals can change their perception of what a serving should look like -- although that isn't the case for everyone, and some people may end up overeating at a restaurant or buffet, just because they can.


For others, the single-serving dinner can be a disadvantage. After eating a 300-calorie meal, it's easy to feel hungry in a few hours, and justify nighttime noshing with, "My dinner was so low in calories...I really am a little bit hungry...I'll just have a handful of chips..." Especially for people with a previous habit of nighttime noshing, it can spiral out of control all-too-easily.


So, aside from their convenience, ease, and speed, I'd have to say no to frozen dinners. There's the obvious disadvantage of freezing, which doesn't improve the flavor, texture, or appearance of foods. Many frozen dinners are indeed lower in fat and calories, but high in sugars or salt, or contain additives or preservatives. Few frozen dinners contain the MyPlate recommendation for 1/4 of the plate from protein, 1/4 from carbohydrate, and 1/2 fruits or veggies.


There are less obvious advantages, too. I read an article many decades ago, in which the author compared cooking to alchemy. I love the analogy, and I think there's something to be said for how empowering it is to turn unappetizing raw materials into a feast that nurtures the body, as well as the mind and soul. Cooking is the only activity I'm aware of that relies on all five senses simultaneously. It's no wonder research has found that cooking helps stave off dementia.


When I was single, I prepared dinner most nights of the week. I used beautiful tableware, cloth napkins and tablecloths, enjoyed fresh flowers and candles, and played music with my meals. I firmly believe(d) I was worthy of a beautiful, delicious, home-cooked meal -- whether or not I had a companion at my table. I haven't seen any research to back me up, but I suspect that there's some psychology involved when you compare eating a frozen dinner from a tray, versus enjoying a home-cooked meal at a well-appointed table.


That said, given the research on how many people are eating alone, I'm guessing there will be a bigger push for single-meal frozen dinners...but personally, I'll stick with cooking. What do you think? Let us know below! :)

To Juice, or Not To Juice?

The juicing craze is still going strong! I've had several students in my online classes ask me my opinion on juicing, and participants in my parenting classes are asking the same question. Personally, I don't own a juicer; I'm old enough to remember the last juicing craze, back in the 1970s, and I haven't seen evidence that juicing is beneficial enough to warrant splurging on yet another kitchen appliance.

 

That said, juicers can be useful. I think it's a great idea for people to make their own fruit- or veggie-based beverages that they can tweak to their preferences, use the produce they grow in their own garden, or increase their fruit and veggie intake. 

Unfortunately, juicing also encourages people to prepare and drink concoctions unpleasant enough that they're posting pictures on social media and complaining about the taste, noting that they're drinking it "because it burns fat" or "cures disease." That's unfortunate, as although fruits and veggies are nutritional powerhouses, the perspectives some people have are less than accurate -- they're usually based on truth, but not quite true.

  

I have other concerns with juicing, too. Although non-starchy veggies are incredibly low in calories, they do contain calories -- and juicing is one way to get a lot of non-starchy veggies into you very quickly. It's much faster and easier to drink 200 calories of tomato-carrot juice than it is to eat 200 calories from tomatoes and carrots. (On a related side note, most people with type 2 diabetes can eat 200 calories from tomatoes and carrots. However, many would see a blood sugar rise from 200 calories' worth of tomato-carrot juice.) Because fruit contains more than twice the calories of non-starchy veggies, this is even more true for fruit-based juices.

 

Juicing can also get in the way of a healthy eating pattern. I love fruits and veggies, but we need more -- protein, calcium, B vitamins, iron, etc. Although it's possible to choose a balance of different kinds of fruits and veggies, because of the nature of juicing, it's easy to fall into the trap of drinking a lot of a certain kind of fruits or veggies, and miss out on the possibilities of a wider variety of fruits and veggies. It can be all-too-easy to get full on fruits and veggies, and miss out on all the nutrition you need.

So, overall, juicing can be part of a healthy eating pattern, but a juicer isn't an essential appliance. Fruits and veggies should indeed be part of your day, every day, but whether you eat them or drink them is entirely up to you!

Recipe: Turkish Salad

I'm posting today's recipe for a student in "Luscious," who's looking for salad ideas that are both fast and easy, and high in protein. (To up the protein content still further, you can use rinsed, drained canned soybeans instead of fava beans.) Turkish Salad is definitely a change of pace from the usual lettuce-and-veggies salad, but I sometimes serve it on a bed of spinach or romaine to make it a light meal. I adapted this recipe from Almost Turkish, a fellow blogspot that's well worth a surf. If you'd like to check out the original recipe, you can find it here.


Turkish Salad


Ingredients:


1 tablespoon olive oil
1 tablespoon lemon juice
1 - 3 teaspoons bottled minced garlic
1 tablespoon dried mint
1 tablespoon dried parsley
1 tablespoon dried dill weed
1/2 cup feta cheese
1 (14-ounce) can fava beans, drained (see Cook's Notes)
2 cups frozen peas, thawed


Directions:


Combine olive oil, lemon juice, garlic, mint, parsley, and dill weed in a small bowl. Combine fava beans and peas in medium bowl. Drizzle beans and peas with dressing, and add feta. Stir gently to combine.


For best results, refrigerate at least 2 hours, until chilled.


Cook's Notes:


Look for canned fava beans in Mediterranean, Indian, or Middle Eastern markets. If you can't find them, replace them with your favorite bean. I like using large butter beans, but any firm-textured bean will work.

Recipe: Shrimp Pasta Primavera

Spring has sprung, and that means one thing: It's time to take full advantage of the fresh fruits and veggies showing up at the grocery store and farmer's markets! The word primavera literally means "first spring," and once you've tried it, it's easy to see where it got its name -- it's based on vegetables that are in their prime in late spring and early summer. In this take on the recipe, I add in shrimp for an easy one-dish meal that's perfect for a light supper. Frozen precooked shrimp also makes this recipe lightning-quick to prepare.


Shrimp Pasta Primavera


Ingredients:
1 pound spaghetti
2 tablespoons olive oil
2 teaspoons bottled minced garlic
1 cup bottled roasted red bell pepper
1 pound asparagus, trimmed and sliced on an angle into 1” sections
1 zucchini, sliced into quarters
1 yellow squash, sliced into quarters
1 tablespoon white Worcestershire sauce
½ teaspoon crushed red pepper flakes
1 pound frozen shrimp, thawed, rinsed, and well-drained


Directions:


Prepare spaghetti according to manufacturer’s directions. Drain and set aside.


Meanwhile, cook olive oil, garlic, red bell pepper, and asparagus in a large skillet over medium-high heat until garlic is fragrant, about 3 – 5 minutes. Add zucchini and yellow squash; cook until just tender. Add Worcestershire sauce, red pepper flakes and shrimp; stir well to combine.


Add spaghetti and stir well to combine. Heat until shrimp and spaghetti are hot; serve immediately.

Recipe: Seafood Linguine with Tomato-Caper Sauce

My husband recently prepared this recipe for the first time, and hasn't stopped raving about how fast and easy it is. If you've taken "Luscious," you may already know how poaching fish is a terrific way to get dinner on the table in a hurry. If so, here's another recipe for your collection. If not, this is the easiest recipe for poached fish I have, so even if you're not much of a cook, this recipe is for you. Enjoy!

Seafood Linguine with Tomato-Caper Sauce

Ingredients:

 
1 pound linguine

1 teaspoon olive oil

2 teaspoons bottled minced garlic

2 teaspoons capers

½ teaspoon - 1 teaspoon crushed red pepper flakes

½ cup sherry or white wine

1 (14-ounce) can tomato sauce

1 pound seafood (I use swai or shrimp)

 

Directions:

Cook linguine according to manufacturer’s directions. Drain and keep warm.

Meanwhile, heat olive oil in large skillet. Cook garlic over medium heat for 2 - 3 minutes, or until fragrant. Add capers, red pepper flakes, sherry and tomato sauce and stir to combine well. Add seafood and heat until just cooked through. Add linguine to skillet and gently stir to combine (break apart seafood, if necessary).

Recipe: Thai Coconut Shrimp

I'm posting this recipe for a student in "Luscious" who suggested adding coconut milk to Thai Shrimp. This recipe is quite different from Thai Shrimp, but it offers all the flavor intrigue, perfectly balancing sweet, spicy, savory and sour tastes.

If your local grocery store doesn't stock them, it's worth the effort to journey to your nearest Asian market to find fish sauce and curry paste. If you can’t find fish sauce, substitute 2 tablespoons soy sauce and ½ - 1 teaspoon anchovy paste. Use 2 teaspoons of hot sauce (preferably Asian) in lieu of the curry paste. 

Thai Coconut Shrimp

Ingredients: 

8 ounces spaghetti

1 cup water

1 (14-ounce) can light coconut milk

2 tablespoons cornstarch

2 tablespoons fish sauce

1 tablespoon plus 1 teaspoon sugar

1 tablespoon plus 1 teaspoon bottled minced ginger

1 tablespoon plus 1 teaspoon bottled minced garlic

2 teaspoons green or red Thai curry paste

2 teaspoons lime juice  

1 tablespoon chopped fresh basil (or 3/4 teaspoon dried basil flakes)

1 pound small cooked, shelled and deveined shrimp, thawed

 Directions: 

Prepare spaghetti, following manufacturer’s directions. Drain and set aside.

Meanwhile, using a whisk, thoroughly combine water, coconut milk, cornstarch, fish sauce, sugar, ginger, garlic, curry paste and lime juice in a large saucepan. Bring to a boil over medium-high heat; reduce heat and simmer, stirring often, until sauce is thick.

Add shrimp and cooked spaghetti, and cook until shrimp is heated through.

Recipe: Palak

Palak is my favorite Indian dish, so I've had many variations of this recipe. After much experimentation, I developed this recipe, which is virtually identical in flavor to the palak served at Namaste, a local Indian restaurant. My version is lower in fat, but still wonderfully flavorful. 

I'm posting this recipe for a student in one of my online classes, who assures me she's had some experience with Indian cooking. If you're a beginning cook, or if you're new to Indian cooking, be aware that this recipe requires you to make some judgment calls as you're cooking. It may take a few times preparing this recipe before you get the hang of it!  

One more thing: If you don't have kasoori methi or garam masala, do not attempt this recipe until you trek to your local Indian market (or order them online, if you don't have an Indian market in your area). Kasoori methi is the ingredient that gives palak its unique flavor, and garam masala's sweet-spicy flavor balances out the dish.

Palak

Ingredients:

4 cups water

1 medium red onion

2 teaspoons white vinegar

1 teaspoon turmeric

16 ounces spinach

1 tablespoon margarine or butter

1 tablespoon bottled minced ginger

1 tablespoon bottled minced garlic

1 tablespoon kasoori methi, crushed

1 tablespoon garam masala

 Directions:

Combine water, turmeric and onion. Bring to a boil over high heat. When water boils, turn heat to medium and cook until onion is just tender. Don't over- or under-cook, or the mouthfeel of the final product will be off. Add spinach, and cook until spinach wilts. Drain well.

Place spinach-onion mixture in blender and puree, using the pulse feature, until just creamed (similar to creamed spinach). Don't over- or under-puree, or the texture of the final product will be off.

Meanwhile, combine margarine, ginger, garlic, kasoori methi, and garam masala in large skillet. Cook on medium-high heat until garlic is fragrant, stirring often, about 3 minutes.

Add spinach puree to skillet and cook on low until flavors blend, about 10 minutes, stirring occasionally. (You will see a change in color in the spinach; it will shift from bright green to a dull olive, to a dark green. You're looking for that dark green color in the final product.)

Recipe: Greek Ranch Dip or Dressing

A student in "Luscious" recently asked if I had a ranch dressing recipe. I'm preparing a birthday party for my daughter this week, and since we're planning a veggie platter and a selection of dips at the party, now seemed a perfect time to try my hand at ranch dip. It's delish on veggies, or as a spread for sandwiches. If you're a fan of ranch dressing, it's easy to thin out this dip recipe, so you can enjoy it on your favorite salad.

I chose Greek yogurt as a base because of its high protein-low carbohydrate content. Greek yogurt is also wonderfully thick and creamy, even though it's low in fat. If you're not a fan of Greek yogurt, you can experiment with sour cream or plain yogurt instead.

I'll probably continue to tinker with the recipe, as I'd like to better approximate the tang of buttermilk without resorting to buttermilk powder. That said, this recipe is very similar to the light ranch dressing we usually purchase. Let me know what you think of it! :)

Greek Ranch Dip or Dressing

Ingredients:

2 cups Greek yogurt
1 tablespoon parsley flakes
2 teaspoons white balsamic vinegar
2 teaspoons sugar or sugar substitute
1 teaspoon dill weed
1 teaspoon garlic powder
1 teaspoon onion powder
1 dash ground cayenne
Milk (I used unsweetened soy milk), optional

Directions:

To make dip, place all ingredients in medium bowl. Mix with a hand mixer, immersion blender, or combine in blender until smooth.

To make dressing, add milk, 1 teaspoon at a time, to thin out dip until it reaches desired consistency.

Recipe: Spicy Chipotle Hummus

Are you getting ready for the Super Bowl next weekend? Whether you're looking forward to the big game or not, hummus is a terrific winter recipe. It makes a delicious dip for raw veggies, and because fresh fruits and veggies are scarce this time of year, hummus is a delicious, high-fiber way to encourage my family to enjoy more carrots and cucumbers. Hummus is also a fun spread for sandwiches, or a yummy topping for Mediterranean recipes. And, of course, it's a perfect pairing with pita chips for a healthy, hearty chips-and-dip snack while you enjoy the end of the football season!

Hummus is also versatile from a flavor standpoint. I've used all sorts of add-ins to create different flavor profiles. I tried roasted red peppers with basil and rosemary; extra garlic with basil and oregano; artichoke hearts and tarragon; and jalapenos and avocado, and they're all delish. However, this particular variation disappears almost as soon as I make it!

Two quick notes: First, we love garlic. If you're not quite as passionate about garlic as we are, I suggest reducing the garlic to 1/4 cup. I amp up the garlic, in part, because I don't use salt, which is a classic ingredient in hummus. If you back down on the garlic, you may want to add in a teaspoon of salt. Second, you can easily omit the chipotle powder, and either enjoy your hummus plain, or experiment with other add-in ingredients.

Either way, don't forget to come back and tell us what you try, and how it turns out! As they say in the Middle East, Bil-hana wa ash-shifa! (May you have your meal with gladness and health!

Spicy Chipotle Hummus

Ingredients:

2 (15.5) ounce cans chickpeas (garbanzo beans), drained and rinsed, if desired
1/2 cup water
1/2 cup bottled minced garlic
1/4 cup tahini, olive oil, or canola oil
1/4 cup lemon juice
2 teaspoons ground chipotle chili pepper (or 1 1/2 teaspoons for a less-spicy hummus)


Directions:

Combine all ingredients in blender or food processor. Process until hummus reaches desired smoothness. (I've had hummus that still had noticeable chunks of chickpeas; or, the consistency may be absolutely smooth, like whipped mashed potatoes.) Hummus may be served immediately, but the flavor is better if refrigerated overnight.

Cook's Note: When I started making hummus, I used tahini, which you can find in your grocer's Middle Eastern food section, or at health food or specialty food stores, or international markets. Tahini is the oil of choice for hummus in Lebanon (which is considered to be the birthplace of hummus, by most accounts). However, after going through a few cans of tahini, I began experimenting with olive oil, which is the oil used in Greece and other areas. I now use canola oil, as I find raw olive oil upsets my stomach.

Recipe: Tofu Sweet Potato Pie

Tofu Sweet Potato Pie

Sweet potato pie has long been one of my favorite desserts. I wanted to develop a tofu-based version, to up the protein content and reduce fat. To reduce the carbohydrate content, I replaced brown sugar with agave and molasses, and replaced eggs with egg substitute. I've called for crumb crust, rather than pastry crust, to reduce the fat content still further.

Ingredients:

1 (29-ounce) can sweet potatoes, well-drained

1 (12-ounce) package Mori-Nu tofu

1/2 cup agave nectar

¾ cup egg substitute

2 tablespoons molasses

½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

2 (9”) crumb pie crusts

 

Directions:

Preheat oven to 350 degrees F.

Combine sweet potatoes, tofu, agave, egg substitute, molasses, cinnamon, nutmeg, and ginger in blender and puree until combined, stopping blender and scraping down sides of blender once. Pour into crusts and bake at 350 degrees F. for 45 – 50 minutes, or until a knife inserted in center of pie comes out clean. 

Recipe: Vietnamese Swai

This recipe is a melding of two Vietnamese favorites: Ca Chien Sot Ca Chua is a recipe for fried fish, which is then simmered in a seasoned tomato sauce. Nuoc Cham is a popular Vietnamese condiment. To save time and healthy up the recipe, here swai is poached in a tomato-based broth seasoned with made-from-scratch nuoc cham. The end result is a flavorful fish dish that, in typical Asian style, melds sweet, spicy, savory, salty, and sour flavors.

If you can't find Vietnamese fish sauce (widely available at Asian markets), any fish sauce (or even soy sauce) can be used to replace it, but it won't have quite the same authenticity. I serve this dish with orzo, but you can serve it as-is, with noodles, or with rice, as desired. I like it served in a bowl with orzo; it turns out like a thick stew. I like to think of it as comfort food, Vietnamese-style!

Ingredients:

2 (14-ounce) cans diced tomatoes, undrained
1/4 cup nuoc mam (Vietnamese fish sauce)
1/4 cup rice vinegar
4 teaspoons bottled minced garlic
2 tablespoons lime juice
2 tablespoons sugar (or sugar substitute)
1 teaspoon red pepper flakes
1/8 teaspoon fresh-ground peppercorn mix
1 pound swai
4 green onions, sliced
1/4 cup cilantro, chopped

Directions:

Combine tomatoes, fish sauce, vinegar, garlic, lime juice, sugar, red pepper flakes, and peppercorn mix in a large skillet. Add swai and bring to a boil. Reduce heat and simmer until fish flakes easily. Add green onions and cilantro, and stir to combine, breaking up fish into bite-sized pieces.

Recipe: Greek Salmon with Orzo

I've tweaked this recipe a little since I posted it back in 2009. I amped up the dressing with lemon juice, ground cayenne, and peppercorn mix to give it a bit more zip. Opa!

Greek Salmon with Orzo

 I developed this recipe when experimenting with orzo for the first time. Orzo is a rice-shaped pasta associated with Greece, so I used seasonings and ingredients reminiscent of a Greek flavor profile. It was an immediate hit with my family, and continues to be a family favorite. The recipe makes about 10 cups, so if you're cooking for 1 or 2, you may wish to halve the recipe.

Ingredients:

1 (1-pound) package orzo
1 pound salmon fillets
Water (about 4 cups)
½ cup bottled minced garlic (or 6 cloves garlic, minced)
2 tablespoons basil flakes
1 tablespoon parsley flakes
2 teaspoons oregano flakes
1 teaspoon rosemary
2 large tomatoes, diced (or 1 (14-ounce) can diced tomatoes, undrained)
6 ounces crumbled feta cheese
1 (6-ounce) can black olives, halved or sliced
1/4 cup balsamic vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
1 tablespoon water
2 dashes ground cayenne
1/8 teaspoon fresh-ground peppercorn mix

Directions:

Prepare orzo, following manufacturer’s instructions. Drain and set aside.

Meanwhile, place salmon in large skillet. Add enough water to just cover. Add garlic, parsley, basil flakes, oregano, and rosemary to water, and gently stir to combine. Bring to a boil over medium-high heat and simmer until salmon is cooked through. Drain and set aside. Using a slotted spoon, drain out garlic and other seasonings, and reserve with salmon.

In a small measuring cup, combine vinegar, olive oil, lemon juice, water, cayenne, and peppercorn mix. Mix with a fork or whisk to combine.

To prepare, combine orzo, salmon and seasonings, tomatoes, feta cheese, olives, fresh basil, and vinegar mixture in large bowl, breaking up salmon into bite-sized chunks and mixing well to combine.