Spicy Tahini Hot Chocolate

spicy tahini hot chocolate vegan recipe

Spicy Tahini Hot Chocolate recipe
makes 2 small servings or 1 large serving

Tahini is a paste made from ground sesame seeds that's popular in Middle Eastern cooking.  It's become a staple in my pantry for making creamy sauces because I love its smooth texture and high calcium content, but I often forget I have an open jar in the fridge and end up buying a new one.  So much tahini!  So I decided to use up some of my tahini by taking it into the dessert realm.  Hello Tahini Hot Chocolate.  Non-dairy milks often make very watery hot chocolate compared to fat-rich dairy milk so the addition of tahini here makes a richer and creamier beverage with a slightly nutty edge.  I love spice in my hot chocolate so I also added cinnamon, cayenne, and ground ginger, but feel free to leave out if you aren't feeling as spicy.

1 cup of unsweetened non-dairy milk (I used cashew)
1 tablespoon + 1 teaspoon tahini, plus more for drizzling
1 tablespoon cocoa powder
1 tablespoon maple syrup
1/2 teaspoon vanilla extract
1/8 teaspoon cinnamon
1/8 teaspoon ground ginger
pinch of cayenne
1/4 of a 3.5 ounce chocolate bar (70% cocoa) OR 2 tablespoons of dark chocolate chips

1. In a small pot, heat milk, 1 tablespoon plus 1 teaspoon of tahini, cocoa powder, maple syrup, vanilla extract, cinnamon, ground ginger, and cayenne.  Whisk until smooth.  Once heated, break apart chocolate bar and whisk in or add chocolate chips.  Taste and add more maple, tahini, or chocolate if desired.

2. Pour into 2 small tea cups or 1 mug and drizzle with a tiny extra bit of tahini if desired.

Homemade Vegetable Broth

homemade broth recipe

Homemade Vegetable Broth recipe
makes 1 quart

All ingredients are flexible, so feel free to make substitutions based on what you have on hand as long as it's similar (ex: leeks for onions, sweet potato for potato, etc).  The veggies can all be roughly chopped into about 1-inch pieces.  The longer the broth simmers, the deeper it's flavor will be.  Alternatively, you can keep a gallon bag of veggie scraps like carrot peels and onion skins in the freezer; when the bag is full, just empty it into a pot and cover with the 6 cups of water.  

I don't add salt during the simmering process to keep the broth flexible to add to other recipes like soups and ramen, but if you are sipping it plain, definitely add a pinch of high quality sea salt to your mug of warm broth.  For long-term storage, pour into 1 cup containers to freeze or into an ice cube tray so you can add just as much to a recipe as you'd like.  

Watch the how-to video for this recipe on my YouTube channel.

1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
1 russet potato, chopped
3 sprigs of parsley
6 cups of water (or enough to cover veggies in your pot)

optional add-ins:
1-inch piece of ginger or turmeric, chopped
1/2 cup of dried shiitake mushrooms
1-2 cups of leftover bones from a cooked chicken (if you are a meat eater)
1 tablespoon apple cider vinegar (if adding bones)
1-2 cloves of garlic
3 black peppercorns

1. In a soup pot, add all chopped veggies and cover with water.  Bring to a simmer and let gently simmer for 45 minutes, covered or uncovered.  Don't let it boil to strongly or you'll evaporate too much water.   

Instant Pot instructions for Vegetarian version (no added bones):

1. Place all ingredients in Instant Pot and secure lid.  Turn on high pressure cooking mode and set for 10 minutes (on my model you press manual, then toggle to the number 10.  There is no start button or anything to press after setting the number 10).  The pressure will build up (you'll hear steam coming from the release valve) and once it reaches pressure the time will count down from 10. 

2. When you hear the beeping signaling that the time is up, you can press the cancel button (or let it stay on warming, the default) and let pressure come down manually for 10 minutes.  Then release the rest of the pressure manually with the valve, give the pot a shake to make sure there aren't any trapped bubbles, release the valve again, and remove lid. Strain off vegetables and serve broth or store for later.

Instant Pot instructions for version WITH added bones:

1. Place all ingredients in Instant Pot including bones and apple cider vinegar and secure lid.  Turn on high pressure cooking mode and set for 120 minutes (on my model you press manual, then toggle to the number 120.  There is no start button or anything to press after setting the number 120).  The pressure will build up (you'll hear steam coming from the release valve) and once it reaches pressure the time will count down from 120.  The lengthy cooking time is to help draw gelatin out of the bones.  If you aren't concerned with that, choose a cook time of 20-30 minutes instead. 

2. When you hear the beeping signaling that the time is up, you can press the cancel button (or let it stay on warming, the default) and let pressure come down manually for 10-20 minutes.  Then release the rest of the pressure manually with the valve, give the pot a shake to make sure there aren't any trapped bubbles, release the valve again, and remove lid. 

Instant Pot Dal Palak (Lentils with Spinach)

Instant Pot Dal Palak recipe

Instant Pot Dal Palak recipe
makes 5 cups (about 3-4 servings)

First off, this recipe is written for the Instant Pot (a combo electric pressure cooker and slow cooker that has a cult following), but you can make it in an ordinary pot on the stove, just know that your cook time will be longer. (Similarly this will work in a regular pressure cooker, just cook according to your pressure cooker's directions.) However, the Instant Pot is the perfect vessel for making beans, whole grains, soups, stews and other recipes that typically need a lot of time on the stove since it can significantly speed up the cook time and pressure cooking allows some nutrients to become more bioavailable.  You can try this method with any kind of lentil, but I like it here with mung dal (split and husked mung beans), my go-to staple for dal.

2 tablespoons of ghee or coconut oil
2 teaspoons of cumin seeds
1 large red onion, finely chopped (can use yellow or white onion)
3 roma tomatoes, seeded and finely chopped
1 teaspoon ground turmeric
1/2 teaspoon red chile flake
1 cup mung dal, rinsed very well until water runs clear (could substitute red or yellow lentils)
2 1/2 cups of water
salt to taste (I used 1/2 teaspoon of my himalayan salt)
1 5-ounce bag of baby spinach
juice from 1 lemon

1. Heat the Instant Pot on Saute with ghee or coconut oil.  When it's hot, add cumin seeds and let sizzle for about 30 seconds, then add red onion and tomato.  Let these saute and turn golden, about 5 minutes (during this time I rinse my mung dal very well).

2. Add turmeric, chile flake, and rinsed mung dal and stir to combine well.  Add water and turn off Saute mode.  Secure the lid and turn on high pressure cooking mode and set for 10 minutes (on my model you press manual, then toggle to the number 10.  There is no start button or anything to press after setting the number 10).  The pressure will build up (you'll hear steam coming from the release valve) and once it reaches pressure the time will count down from 10. 

3. When you hear the beeping signaling that the time is up, you can press the cancel button (or let it stay on warming, the default) and let pressure come down manually for 10 minutes.  Then release the rest of the pressure manually with the valve, give the pot a shake to make sure there aren't any trapped bubbles, release the valve again, and remove lid.  Stir in salt and spinach (it will wilt very quickly) and lemon juice.  Taste to season for more lemon or salt if desired.  

Notes: This recipe took me 40 minutes from start to finish, including 30 minutes total once everything was in the Instant Pot (about 10 minutes to get up to pressure, 10 minutes cooking, then 10 minutes to come down from pressure.)  You could probably get away with less cooking time, but I like my dal extra mushy with no gritty texture.  

Collard Greens and Carrots

Low FODMAP vegetable recipe

Collard Greens with Carrots recipe
serves 4 as a side

I created this recipe as a low FODMAP side dish for those in my community that follow this diet.  Regardless of what type of diet you follow, you'll like this healthy green side dish to make one of those most nutritious veggies out there--collard greens--taste tender and balanced.  Plus it cooks up in only a few minutes.  FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols and they are a collection of short chain carbohydrates and sugar alcohols found in foods naturally.  They aren't unhealthy in and of themselves but some folks with digestive issues like IBS are particularly sensitive to them and doctors recommend steering clear of these foods during a flareup.  The bummer?  FODMAPS are in some of the best foods out there like onions, garlic, beets, avocado and honey.  So this recipe was created specifically with low FODMAP veggies and seasonings.

Watch the how-to video for this recipe on my YouTube channel.

1 tablespoon of extra virgin olive oil
4 carrots, peeled and sliced into coins 1/4" thick
1 bunch of collard greens, stemmed and cut into bite-sized pieces (about 1-2 inches)
2 tablespoons water
2 teaspoons of maple syrup
1-2 teaspoons of tamari (soy sauce)

1. Heat a large saute pan and drizzle in olive oil.  When oil starts to shimmer, add carrots and saute for 1-2 minutes.  Then add chopped collard greens and stir.  Add 2 tablespoons of water (more if necessary) to create steam to help the greens wilt and cook evenly.  Saute for about 3 minutes, longer if you want them to be softer and less bitter.  

2. Drizzle maple syrup and tamari evenly over the veggies so you don't get a clump of flavor all in one spot) and stir to combine.  Taste and add more tamari or salt if desired.  This can store in the fridge for 3 days for a side dish you can add to any meal.

Red Kuri Squash Red Curry

red kuri curry recipe

Red Kuri Squash Red Curry recipe
serves 4

Unique winter squashes like kabocha (recipe here) and red kuri make Chicago winters bearable.  There's just something so cozy about warm, creamy and vibrantly colored squash.  For this recipe, I wanted to create a meal-in-a-pot that would use up a whole squash.  If you can't find red kuri (a squash I find to be sweeter and creamier than butternut), feel free to substitute butternut, acorn, or a sugar pumpkin.  Chickpeas add protein and make this into a full meal, while broccoli adds just a touch of bitterness to make sure the squash doesn't make the dish way to sweet.  I don't use many prepared sauces or pastes but Thai curry paste is so helpful in a pinch and generally has an ultra clean label.  Fresh turmeric and ginger customize the flavor and add an immune-boosting punch, another Chicago winter essential.

1 teaspoon of coconut oil
2 teaspoons grated or minced ginger
2 teaspoons grated or minced fresh turmeric (sub 1 teaspoon ground)
3 tablespoons Thai red curry paste (I like Thai Kitchens brand)
1 15-ounce can coconut milk
1.5 cups vegetable broth
1 small red kuri squash, peeled and cut into 3/4" pieces (3 cups)
1 15-ounce can chickpeas, rinsed and drained
1 bunch broccoli, cut into 1-inch florets (4 cups)
1-2 limes, juiced
salt to taste

1. In a large pot with a lid, heat coconut oil on medium and saute ginger, turmeric and red curry paste for 30 seconds.  Add coconut milk and broth and bring to a simmer, scraping the bottom with a wooden spoon to make sure all the paste is incorporated.

2. Add cubed red kuri squash and chickpeas and return to a simmer.  Cover with the lid and simmer gently for 15 minutes or until squash is tender.

3. Stir in broccoli until just cooked (about 1 minute), and then season to taste with lime juice (I like lots!) and salt.  You can also add fresh herbs like cilantro or Thai basil or heat from chile flake or fresh green chiles.  Serve with white rice, brown rice, or flatbread.

Easy Crystallized Ginger

easy crystallized ginger recipe

Easy Crystallized Ginger recipe
makes 2 cups

Crystallized ginger is one of my favorite after dinner sweets and it makes a perfect DIY holiday gift for even a novice cook.  Typically I'm a big advocate for natural, less processed sweeteners like maple syrup or honey, but for this recipe I do use regular sugar mainly for cost and preservation (with sugar, I'm confident it will be shelf-stable for several months).  The other cool thing about this recipe is that it's really 2 recipes: crystallized ginger and ginger syrup! The syrup can be used for cocktails, homemade chai, adding to sparkling water or for baked goods where a liquid sweetener is required.  My fave?  Using the ginger syrup for homemade kombucha!  

1 lb of ginger (will turn into 3 cups of peeled and sliced ginger)
3 cups organic sugar (plus 1/4 cup for tossing)
3 cups water

1. Peel ginger using a vegetable peeler or the edge of a spoon (how-to here).  Thinly slice horizontally into 1/16" coins.  You can use a mandoline or just a sharp knife like I did.  Be sure to cut across the fibers (not with them) so your candy won't be stringy.

2. In a medium pot, combine sugar and water over medium heat until sugar dissolves.  Add ginger and bring to a simmer.  Simmer until ginger is soft and almost translucent, about 45-55 minutes.  

3. Strain ginger via a fine mesh strainer placed over a large bowl.  The bowl will capture your ginger syrup--don't toss this out!  Spread out well-strainer ginger on a cooling rack placed over a sheet tray (to catch extra drips) and let cool and dry, about 2 hours.  It will remain a little tacky.

4. Toss cooled ginger pieces with extra sugar to give them the crystallized look and keep them from sticking together.  Store in jars at room temperature.  Transfer your ginger syrup to a mason jar (or other pretty vessel) and store in the fridge.  Both should last for several months.  Thank you sugar!

Green Curry Broccoli Soup

green curry broccoli soup recipe

Green Curry Broccoli Soup recipe
makes 4+ servings

Earlier this year, I did a collaboration dinner with my chef friends at Sunday Dinner Club, a sustainable, fine-dining pop-up that's been running in Chicago for over 10 years.  We put our heads together and came up with 5 courses of delicious plant-based food made with seasonal produce.  A hit at the dinner was our soup course that featured a to-die-for homemade curry paste from SDC's sous chef Becca.  We combined that with broccoli stems (save the florets for roasting!) coconut milk and white beans to create a creamy soup that's spicy, tart, and vegetal.  So here I've modified that recipe for home use to make it a complete meal (and a bit easier).  Feeling adventurous and want to make your own curry paste?  See Becca's recipe below or use jarred paste like I do below for quick weeknight meal.  Feel free to add one minced shallot and 2 teaspoons minced ginger at the beginning if you like more of those flavors or a handful of Thai basil at the end if you can find it.

2 teaspoons coconut oil
2-3 tablespoons of Thai green curry paste (I like Thai Kitchens brand)
1 teaspoon minced serrano chile (optional for extra heat)
2 15-ounce cans of coconut milk
1 cup of canned or cooked cannelini beans, rinsed and drained
3 cups water
broccoli stems from 2 bunches (about 6 big stems), chopped into 1/2" inch pieces
2 cups baby spinach
1 bunch cilantro, rough chopped
1-2 limes, juiced
salt to taste

1. Heat coconut oil in a large soup pot and add green curry paste and serrano chiles.  Stir and cook for 2 minutes to let flavor develop. 

2. Add coconut milk, beans and water and bring to a boil.  Add broccoli stems and let cook until tender, about 15 minutes.  

3. Remove from heat and add baby spinach and cilantro (save a small handful for garnish).  Add juice from 1 lime and a generous pinch of salt.  Blend until totally smooth in a high-powered blender.  Taste and season for more salt and lime juice.  Garnish with cilantro and serve.  

*Becca Waron's Green Curry Paste:

4-5 oz. of ginger/galangal, peeled and chopped
3 stalks of lemongrass, pounded and chopped
3/4  head of garlic, peeled and smahsed
2 bunches of cilantro, leaves and stems
1-2 kaffir lime leaves
1 shallot, minced
3 serrano peppers, minced
1 1/2 tablespoons of coriander seed, toasted and ground in a mortar and pestle
3 limes, juiced and zested

1. Place all ingredients in food processor with enough coconut oil to make a fine paste.  This makes 1 1/2 quarts of paste which can be stored in the fridge for a week or frozen.

Ayurvedic Mukhwas

mukhwas recipe ayurveda

Ayurvedic Mukwas recipe
makes about 1/2 cup or 100 servings

Haven't heard of mukhwas?  If you've ever been to an Indian restaurant and seen a dish of brightly colored candied seeds at the exit, then you know what it is!  Mukhwas are a combination of herbs and seeds--often with fennel as the base--that aid digestion and freshen your breath.  Commerical gums can irritate the digestive tract due to artificial sweeteners and swallowing air, so mukhwas are a nice, natural alternative.  Unfortunately, most commercial mukhwas are super sugary and use artificial coloring to get their pretty presentation.  So here I'm showing you how you can make your own to chew after a meal with a thoughtful combination of spices: fennel, a strong digestive and carminative (anti-gas) herb; sesame seed, calcium rich and considered rejuvenative; crystallized ginger, also a carminative herb and sweet element; dhana dal, the insides of roasted coriander seeds, considered good for digestion especially of spicy foods; and clove, a herb long used for dental health.

3 tablespoons fennel seeds
1 tablespoon dhana dal (the inside portion of roasted coriander seeds, find here)
1 tablespoon sesame seeds
1/8 teaspoon ground clove
2 tablespoons finely chopped crystallized ginger

1. Heat a dry skillet on low and add fennel seeds, dhana dal, sesame seeds and ground clove.  Stir gently and toast until just lightly fragrant and barely golden.  Remove to a plate or bowl to cool,

2. Add finely chopped crystallized ginger and stir to combine, using your fingers to incorporate the ginger if it's particularly sticky.  Let cool completely and dry out a bit (an hour or so) and then transfer

3.  How to use: After a meal, take approximately 1/4 teaspoon of mukhwas in your hand and put in your mouth.  Chew completely until the seeds break down, they will sort of disappear over 30 seconds or so.  Exercise caution or modify the recipe if you are on any medication or have a health condition where spices or herbs are contraindicated or if you have dental work that seeds can get stuck in. 

3-Ingredient Butterfinger-y Clusters

healthier butterfinger recipe

Butterfinger-y Clusters
makes about 40 clusters

In an attempt to make a healthier homage to one of my favorite candy bars from childhood--Butterfingers!--I ended up with something that looks nothing like a Butterfinger, but tastes almost exactly like one.  Simmering maple butter until almost caramel-like helps create that crumbly, toffee-esque center that's reminiscent of this favorite treat.  After adding the peanut butter you may end up with a candy-bar center that's sliceable but...I did not.  I embraced the broken bars, tossed them with melted dark chocolate and turned them into clusters.  Purists will want to still seek out the real deal, but maple and dark chocolate-lovers like me will be satisfied with this simplified treat.

1 9-ounce jar of maple butter (or DIY if you can't find it)
3/4 cup natural peanut butter
2 3-ounce bars chocolate (I used 60% cocoa)

1. In a small pot heat maple butter until simmering for about 5 minutes.  Let it darken and bubble up but don't let it burn.  If you have a thermometer, look for it to hit 275.  If not, just keep an eye on it so it doesn't burn but still simmers and bubbles away.

2. Turn off heat and stir in peanut butter until well blender.  Spread mixture into a lined loaf pan or glass tupperware and let cool in the fridge.  Be careful--hot sugar (even maple) is super hot.

3. Cut peanut butter mixture into fun-size bars.  Watch as it crumbles.  Embrace it.  Melt chocolate bars in the microwave or a double-boiler and stir-in peanut butter crumbles.  Spoon clusters onto waxed paper-lined sheet trays and cool in the fridge until solid.  

 

Sesame Steamed Kabocha Squash and Kale

steamed kabocha squash and kale

Sesame Steamed Kabocha Squash and Kale
serves 2

Kabocha squash is a Japanese pumpkin that's dark green on the outside and a brilliant, sweet, creamy orange on the inside.  I love it because it's naturally decadent and doesn't need to be roasted to be delicious, plus it's full of beta carotene, iron, fiber and Vitamin C.  Substitute any kind of squash or pumpkin that's available if you need to.  For this recipe, I season the simply steamed squash and kale with tamari, mirin, and toasted sesame oil.  Mirin is a Japanese cooking wine--sub 2 teaspoons rice vinegar and 1 teaspoon maple syrup if you don't have it.  Add steamed quinoa, aduki beans, or roasted chicken to make this a full meal.

1 kabocha squash
2 handfuls of baby kale, about 2 cups
1 tablespoon tamari (can sub low-sodium or coconut aminos)
1 tablespoon mirin (Japanese cooking wine)
2 teaspoons toasted sesame oil
1 tablespoon sesame seeds
salt to taste

1. Peel and cut kabocha squash into 1-inch cubes: Cut squash in 1/2 vertically and scoop out seeds and pulp with a spoon.  Cut the halves in 1/2, so you have 4 large wedges.  Slice each wedge into 3 smaller vertical wedges and then cut the peel off each wedge.  Cut into approximately 1-inch pieces.

2. Bring a pot of water with 1 inch of water up to a boil.  Add a metal steamer basket and place the squash in the basket.  Put a lid on the pot and steam for 10 minutes.

3. After 10 minutes, test to see if squash is done by piercing a piece with a fork.  Steam longer if needed.  Otherwise, add the kale on top of the squash, put the lid on, and steam 2 more minutes.  Remove veggies to serving plates.

4. Dump out all the steaming water except 1/4 cup.  Add tamari, mirin, and sesame oil and simmer for 1 minute.  Spoon this sauce over squash and kale and sprinkle sesame seeds on top.  

Miso Vinaigrette

miso vinaigrette dressing recipe

Miso Vinaigrette
makes 1/2 cup dressing

You don't need to wait for your next sushi takeout order to reap the benefits of miso.  Miso is a fermented soy paste that's most commonly found in miso soup, but it's naturally probiotic and salty, tangy taste is perfect for dressings and marinades.  Here I make a super simple dressing combining mild rice vinegar with olive oil, miso and dijon.  The miso and dijon emulsify the oil and vinegar making a luscious, creamy dressing without any added dairy.  Try this on a dark leafy green salad or over steamed broccoli or roasted carrots.  Miso is salty and slightly sweet so I don't add extra salt to the vinaigrette.  Look for miso in the refrigerated section of the grocery store, often by the tofu or other fermented products like pickles.

2 tablespoons rice vinegar
3 tablespoons extra virgin olive oil
1 tablespoon white miso
1/2 teaspoon dijon mustard

1. In a small mason jar, combine all ingredients and shake to combine.  Use a fork to whisk miso into dressing if it clumps together.  Store in the fridge for up to a week and let come to room temperature before serving (olive oil will solidify in fridge).

Horta (Greek Greens)

horta recipe

Horta
Serves 4-6

This recipe is adapted from the one used in my Global Healing Kitchens: The Mediterranean class.  Dark leafy greens are a staple in Mediterranean cooking with freshly-picked wild varieties often favored.  Horta is a Greek dish often made with boiled dandelion greens (which we use in class) and simply seasoned with fresh lemon and extra virgin olive oil, along with salt and pepper. But this method works with any kind of green and is a great side dish to any meal.  It’s often served cold, but works as a hot dish as well.  Make this your go-to method for preparing things like beet greens and radish tops before you consider throwing them in the trash.

3 bunches assorted dark leafy greens, chopped into 1-inch pieces (ex: kale, beet greens, chard)
salt to taste
1 lemon
2-3 tablespoons of best extra virgin olive oil

1. Bring a large pot of salted water up to boil.  Add greens and cook for 2 minutes, longer for extra bitter greens and shorter for tender ones. 

2. Strain greens and discard liquid.  Press greens if you need to so there’s not too much water left on them.  Transfer greens to a serving bowl.  Add fresh lemon juice to taste along with a healthy drizzle of your best extra virgin olive oil.  Add salt and pepper to taste if necessary.

Note: The greens should last for 2-3 days in the fridge.
 

Peanut Butter Protein Bars

peanut butter protein bars recipe

Peanut Butter Protein Bars
makes 10 bars

I'm usually not a big fan of protein powders--they can be chalky, weird-tasting, and filled with not-so-great ingredients.  But if I do use one, I stick with a plant-based protein powder (made from pea protein, a mixture of legumes and grains, or hemp).  For this recipe, I used Sunwarrior Warrior Blend Plant-based Protein Natural (unflavored).  It's undetectable in the final recipe but boosts the protein already present from the peanut butter.  I designed these bars for my clients going through chemotherapy because their protein need increases and they often don't have the appetite for things that aren't carby or sweet, but these would be great as an afternoon or post-workout snack for anyone.

1 1/2 cup rolled oats
3/4 cup natural peanut butter
1 teaspoon vanilla extract
1/2 cup natural plant protein powder
1/2 cup honey
1/2 of a 3.5 ounce dark chocolate bar, broken apart (70% cocoa)

1. In a food processor, buzz up oats until you get a coarse flour.  Add peanut butter, vanilla, protein powder, and honey and blend until you get an evenly mixed dough.  It will be thick.

2. Take an 8x8 pan and line with a piece of parchment paper.  Press dough into the pan evenly, until it's about 1/2 inch thick.  Put in the freezer to chill for a few minutes.

3. Meanwhile, melt chocolate pieces in a double boiler or the microwave.  When it's melted, remove pan from freezer and drizzle chocolate over the pan with a spoon.  Chill in the fridge for 4 hours and then slice bars.  Store bars in the fridge and serve cold, otherwise they won't hold together well.

Lebanese Lentil Soup

lebanese lentil soup recipe

Lebanese Lentil Soup
serves 4

This lightly spiced Middle Eastern soup can be made with pantry and fridge ingredients you may already have on hand.  Red lentils are a great source of protein and fiber.  They are the quickest cooking legume and therefore a total staple in my pantry (Bonus? They are cheap too!)  I based this soup on my favorite starter from Lebanese restaurants, which are often pureed and serve with a lemon wedge.  The lemon really brings the whole dish to life so don't skimp on it.

drizzle of extra virgin olive oil
1 onion, chopped
2 celery stalks, chopped
2 carrots, peeled and chopped
2 garlic cloves, minced
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1 1/2 cup red lentils, thoroughly rinsed
6 cups vegetable broth and/or water (I used 4 cups broth + 2 cups water)
salt and pepper to taste
1 lemon, juiced
1/4 cup chopped parsley

1. Heat a drizzle of olive oil in a large soup pot.  Saute onion, celery, and carrots for 5-10 minutes until soft.  Add garlic, cumin, and turmeric and saute 1 minute more.  

2. Add rinsed lentils and broth/water.  Bring to a simmer and let cook for 30 minutes until lentils are fully cooked and falling apart.  Optionally pulse with an immersion blender to puree into a smoother texture.

3. Taste and season for salt.  Add lemon juice and garnish bowls with parsley.
 

Velvety Chocolate Almond Butter Coins

velvety chocolate coins

Velvety Chocolate Almond Butter Coins
makes 16

1/2 cup 70% dark chocolate chunks (could use chocolate chips or chopped chocolate)
1/2 cup almond butter
1/4 cup coconut butter

1. Prepare a mini muffin tin with 16 paper liners.

2. In a double boiler (or microwave) melt chocolate chunks.  Remove from heat and stir in almond butter and coconut butter until totally blended.  If they aren't blending easily, heat gently.

3. Take about 1 tablespoon of the mixture and pour into each of the muffin cups.  Chill until solid in the fridge or freezer and keep cold until serving.

Smoky Corn, Tomato and Chard Soup

smoky corn tomato and chard soup

Smoky Corn, Tomato, and Chard Soup
serves 4 (freezable too)

Soup tends to be a cold weather food so you don't often see it made with super summery ingredients.  (Unless we are talking about chilled soups in which case...gross.)  But soup can be a great way to cook up the abundance of produce that can accumulate in your fridge or garden in the summer.  This soup combines summery produce like corn, zucchini, and greens with pantry staples like canned tomatoes, beans, and spices.  If you want to improvise a similar soup based on what you have in your fridge now, check out my Building Flavor Guide, which will show you the correct order to add ingredients to your soup pot to ensure a great complex flavor!

1 yellow onion, chopped
4 celery stalks, chopped
2 garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1 zucchini, chopped into 1/2" pieces
2 earns of corn, kernels removed
1 15-ounce can diced fire-roasted tomatoes
1 15-ounce can crushed tomatoes
1 15-ounce can black beans, rinsed and drained
2 cups-ish water
1 bunch Swiss Chard, chopped (can use stems or not)
salt and pepper to taste

1. Heat a drizzle of olive oil in a large pot.  Add onions and celery with a pinch of salt and saute for 5 minutes, letting them soften.  Add garlic and saute for 30 seconds more.  Add smoked paprika, cumin, and coriander and stir.  Add zucchini and saute for 2 minutes more.

2. When vegetable mixture is fragrant and beginning to soften, add corn, diced tomatoes, crushed tomatoes, black beans, and enough water to make it soup-ish, about 2 cups.  (Vegetables will continue to release water so it will get more liquidy, not less, as it cooks.)  Let cook for at least 10 minutes but as long as you want to help flavors meld and develop. 

3. After soup has simmered, turn off heat and fold into chopped Swiss Chard.  Taste and season for salt and pepper.  Serve on it's own or garnished with avocado, tortillas, tortillas chips or a sprouted grain roll.

Black Bean Pasta with Corn and Kale

black bean pasta recipe

Black Bean Pasta with Corn and Kale
serves 3-4

One of my new favorite packaged products on the shelves now is legume-based pasta.  From red lentil to chickpea to black beans (shown here), different bean flours are used instead of refined white flour to create versatile pastas that are high in protein (about 21g per serving) and high in fiber (about 50% of your RDA).  The higher-end brands (like my favorite Tolerant) will usually be purely bean flour and the more moderately priced ones (like Ancient Harvest Pow!, shown here) are a mix of bean and grain flours like quinoa and brown rice.  Use them like you would any other pasta, keeping in mind that they often taste a little sweeter and have less "bite" than traditional white pasta.  

1 8-ounce box of black bean pasta
drizzle of olive oil
1 garlic clove, minced
pinch of red chile flake
3 ears of corn, kernels removed
1 bunch lacinato kale, shredded or chopped
salt and pepper to taste
garnish: pecorino romano, olive oil and/or lemon zest

1. Bring a large pot of salted water to a boil.  Add pasta and cook according to package directions (the black bean pasta I used cooked in about 5 minutes).  Drain and rinse pasta lightly in water to remove excess starch and halt cooking.

2. Meanwhile, heat a large skillet and add a drizzle of olive oil.  Saute garlic and red chile flake for 30 seconds until fragrant.  Add corn and saute 2 minutes.  Add kale and saute 2-3 minutes more, until kale is wilted.  If the mixture is very dry, add a splash or two of water to get it going.

3.  Gently stir in pasta and season the whole mixture with salt and pepper.  Garnish with grated pecorino romano (or lemon zest), and a drizzle of olive oil and serve.  

Summer Squash Spice Muffins

summer squash muffin

Anything you can do with zucchini, you can do with yellow summer squash, both of which are abundant (perhaps a little too abundant) in the summer.  Typically, I turn summer squashes to something savory like pasta, zoodles, or grated zucchini cakes, but here I turned a little grated squash into Paleo-style muffins.  Almond meal and coconut oil make them higher in fat and lower in carbs than typical muffins, keeping you fuller longer and helping you avoid a sugar high.  I tend to avoid making or creating baking recipes that require lots of precision or specialty ingredients (even if they do turn out perfectly) so I stuck with basic ingredients here, but feel free to experiment.  These will turn out ultra-moist and juicy as well as denser and less crumbly than a typical muffin.  

Summer Squash Spice Muffins
makes 6 muffins

dry ingredients:
1 cup, packed almond flour (this is finer than almond meal and will turn out better)
1/2 teaspoon baking soda
pinch of salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice

wet ingredients:
1/2 cup grated summer squash (or zucchini), patted dry with a paper towel
2 eggs
2 tablespoons melted coconut oil
1/4 cup honey or maple syrup
1 tablespoon apple cider vinegar
1/2 teaspoon vanilla extract

mix-ins:
2 tablespoons raisins or dried currants

1. Preheat oven to 350.  Line a muffin tin with 6 muffin liners.

2. Combine all dry ingredients in a mixing bowl.  Whisk together with a fork.

3. Combine all wet ingredients in a different large mixing bowl.  Whisk together with a fork.  

4. Add dry ingredients to wet ingredients, folding together with a rubber spatula until just mixed.  Add in raisins or any other mix-ins.  

5. Immediately, fill muffin cups 2/3 full (you will get a lot of spread on top if you fill them fuller--this recipe won't puff up as much as traditional muffins).  Bake for 18-20 minutes, until a toothpick can be inserted and removed with nothing sticking to it.  Let cool in tin for 5 minutes then cool on rack for another 15.  
 

Spicy Sesame Black Kale

spicy sesame black kale recipe

Spicy Sesame Black Kale
serves 2-3

Kale went from boring to exciting to boring again.  With this recipe, I wanted to liven up this cruciferous vegetable staple with some of my favorite Asian seasonings including tamari and gochujang sauce.  The sweet flavor of maple syrup (and the gochujang if you use it) help counteract the bitterness in kale.  Sesame seeds add a little texture and calcium to this side dish.  I love the pop of both black and white.  If you can't find gochujang, use sriracha or your favorite hot sauce.  

drizzle of avocado or grapeseed oil
1 bunch lacinato kale, stemmed and chopped
1 teaspoon maple syrup
1 teaspoon tamari (soy sauce)
1/2 teaspoon dijon mustard
1 teaspoon toasted sesame oil
salt to taste
Asian hot sauce to taste (I like K-Mama Gluten-free Gochujang Sauce)
1 tablespoon sesame seeds

1. Heat a large saute pan and drizzle in oil.  Add lacinato kale and a generous sprinkle of salt and begin to wilt.

2. Meanwhile, in a small bowl or mug, combine maple syrup, tamari, dijon mustard and toasted sesame oil together and whisk with a fork.  Drizzle over greens and stir.  Let cook 1-2 more minutes.  If greens look dry or raw, add a teaspoon or two of water.

3. Taste for salt and plate.  Drizzle with hot sauce and sprinkle with sesame seeds.  

Peanut Butter Cookie Bites

peanut butter cookie bites

Peanut Butter Cookie Bites
makes about 20

I’m a terrible baker, but give me some dried nuts or seeds and a food processor and watch out!  These are pretty addictive considering they taste like a dessert even though they make a great pre- or post-workout snack. Don’t get too eager and eat them too quickly—I promise they taste best chilled.  My favorite part of these cookies is the cute cross-hatch so don't skip that step!

1 cup dry-roasted almonds
1/2 cup creamy natural peanut butter (use the best! I like MaraNatha Hint of Sea Salt)
1 cup medjool dates, pitted
1 teaspoon vanilla extract

1. Pulse the almonds into a fine meal in the bowl of the food processor.  Add the peanut butter, dates, vanilla, and salt and puree until well-combined.  It will be thick and not 100% smooth.

2. Take heaping teaspoon sized amount of the “dough” and roll into a ball.  Pinch down onto a flat surface and using the tines of a fork, make cross hatches just like you would for a peanut butter cookie.  Chill in the fridge for at least an hour before serving.  These should last a week or more in the fridge in an airtight container.