Saintly Black and Gold Salsa

I don't usually write about the Superbowl. Heck, I wouldn't usually even know it's going on, but this year it is a Very Big Deal around here. After 43 years, the Saints have made it into their first Superbowl, so there's about 43 years worth of celebrating to do, and if there's one thing New Orleans does better than anyone else, it's celebrate.

That celebratory spirit can be felt even as far away as Jackson. We'll be partying with our friends S and J, who were so confident that the Saints would make it to the big game that they gave us this enormous black and gold, handmade platter for Christmas (along with a not-so-subtle hint that they'd like to see it on the blog!) I'm bringing it to their house filled with three Superbowl dips: Who Dat Hummus, Geaux Guacamole, and this tomatoless salsa with spicy Louisiana flavors.

Geaux Saints!



Saintly Black and Gold Salsa
(printer-friendly version)

Don't be deceived: This "Saintly" salsa has a powerful kick!

Either roasted or raw corn can be used. To roast the corn, spread it out on a baking pan and spray it lightly with olive oil. Broil on the top rack, watching constantly and stirring often, until kernels just barely begin to brown. Don't overcook or the corn will be tough.

4 cups cooked black beans, well rinsed and drained
2 cups corn kernels, fresh, frozen, or roasted
1 yellow bell pepper, seeded and diced
1/2 cup red onion, minced
2 cloves garlic, pressed
3 tablespoons red wine vinegar
2 tablespoons water
1 1/2 tablespoon Tabasco, or to taste
1/2 teaspoon Creole seasoning, or to taste
1/2 teaspoon salt (or to taste)
1/2 teaspoon agave nectar (or other sweetener)

Mix the black beans (well-rinsed for best color), corn, and yellow pepper in a large bowl. In a small bowl, mix the remaining ingredients and pour them over the bean mixture, stirring gently to combine. Allow to marinate for several hours for best flavor. Serve with baked tortilla chips.

Servings: 8

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Nutrition Facts

Nutrition (per serving): 159 calories, 8 calories from fat, 1g total fat, 0mg cholesterol, 386.5mg sodium, 457.2mg potassium, 30.3g carbohydrates, 8.9g fiber, 1.5g sugar, 9.3g protein, 2.5 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

Continue reading Saintly Black and Gold Salsa...

Mushroom-Barley Soup with Cannellini Beans and Cabbage

Special note: I've just announced a new project I'm working on on the FatFreeVegan Facebook page. Check it out, and while you're there, become a FB fan in order to receive updates, interesting links, and sneak peeks of upcoming posts.

When my friend and frequent blog commenter moonwatcher recommended Anna Thomas' new book Love Soup, I knew I had to have it. The recipes sounded so unusual and the seasonings so much to my taste (ancho chilies, smoked paprika, toasted cumin) that I was sure it would appeal to me. Unfortunately, I often have more ambition than time when it comes to reading new books, so I haven't fully explored Love Soup yet. Instead, I opened the book to the first recipe for which I had most of the ingredients and decided to make an adaptation of it right then and there.

This recipe was originally Mushroom-Barley Soup with Cabbage, but being the kind of cook who wants to get everything--starch, vegetable, and protein--in one pot, I added cannellini beans, making it less brothy and more of a main dish. And true to my procrastinate-then-rush style of cooking, I sped up what was meant to be a slow-cooked soup by using a pinch of baking soda to brown the onions quickly and the pressure cooker to speed-cook the barley. I also changed the proportions of some of the ingredients and totally left out two, green onions and fresh parsley, that I didn't have and which might make this soup even more delicious, but I don't see how. In short, I loved it. The broth was rich and flavorful with just a bare hint of spice and the mushrooms and barley lent a heartiness, something to chew on. If the rest of the recipes are as delicious, this book was a great investment. Thanks for the recommendation, moonwatcher!



Mushroom-Barley Soup with Cannellini Beans and Cabbage
(printer-friendly version)

I used red cabbage, which gave this soup a wonderful, rich color, but I think any type of cabbage will do. If you don't have hot smoked paprika, use mild and add a pinch of chipotle or cayenne to give the soup a slight kick.

1/4 cup pearl barley (consider using buckwheat or brown rice if you are gluten-free)
4 cups vegetable broth
2 medium onions, diced
6 ounces portobello or brown mushrooms, halved if large and sliced
3 cloves garlic, minced
freshly ground black pepper, to taste
salt to taste
2 teaspoons minced fresh thyme (or 1 tsp. dried)
2 tablespoons dry sherry
12 ounces shredded cabbage
1/2 teaspoon smoked paprika (mild)
1/2 teaspoon smoked spicy paprika (agridulce or pimenton de la Vera)
4 cups water
16 ounces cannellini beans (1 can), drained
1 tablespoon lemon juice

Place the barley in a pressure cooker or large soup pot, add the vegetable broth, and bring to a boil. If pressure cooking, lock the lid in place and bring to high pressure; cook under pressure for 18 minutes. Bring pressure down with a quick release method.

If cooking in a regular soup pot, lower the heat and simmer, covered, for 30 to 40 minutes.

While the barley is cooking, cook the onion in a non-stick skillet over medium-high heat until it softens and begins to brown; adding a pinch of baking soda will speed up the browning. Once it's beginning to brown, add the garlic and mushrooms and a little salt and pepper, reduce the heat, cover, and cook, stirring regularly, until mushrooms soften, about 3 to 4 minutes. Add the thyme and sherry and cook until the alcohol cooks off.

Once the barley is cooked, add the mushrooms to the pot along with the sliced cabbage and paprika. If there are dried bits in the skillet, use a little of the water to deglaze it, and add that and the remainder of the 4 cups of water to the pot too. Add the cannellini beans and simmer, covered, for about 30 minutes, until the cabbage is tender, adding extra water if it gets too thick.

Stir in the lemon juice just before serving and add more salt and pepper to taste.

Servings: 6

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Nutrition Facts

Nutrition (per serving): 170 calories, 5 calories from fat, less than 1g total fat, 0mg cholesterol, 323.2mg sodium, 637.5mg potassium, 33.2g carbohydrates, 7.5g fiber, 4.4g sugar, 9.2g protein, 2.6 MyPoints.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Recipes You May Enjoy:

Irish White Bean-Cabbage Stew

Vegan Corned Beef & Cabbage

Double Mushroom Miso Soup

Continue reading Mushroom-Barley Soup with Cannellini Beans and Cabbage...

Microwave Baked Apples Two Ways

In the winter, I suddenly find all of my favorite fruit desserts—smoothies, sorbets, frozen yogurts—completely unappealing; just the thought makes my teeth hurt and makes me want to curl up in a blanket. So besides just eating fruit as nature intended, well-rinsed and with a napkin to catch all the juices, I rely on a few simple recipes to transform plain fruit into warm, healthy desserts. Of these, nothing is simpler or easier than apples baked in the microwave.

I've been baking apples in the microwave ever since I saw the recipe in Adventures in Microwave Cooking, the book that came with my first Montgomery Ward microwave. (Yes, I just needlessly dated myself.) The original recipe called for only three ingredients besides apples: cinnamon, brown sugar, and butter. Over the years I've found that only the cinnamon is necessary; there are better-tasting sweeteners than brown sugar and absolutely no reason to use butter or margarine.

My standard recipe contains raisins, cinnamon, maple or date syrup, and sometimes chopped nuts, but lately I've come to love filling the apples with frozen berries, especially blueberries. Using frozen rather than fresh ensures that the berries won't become overcooked before the apple is done. To retain juices and keep the apple as moist as possible, I remove most of the core from the apple, creating a cavity but leaving the bottom intact; the aroma and flavor of the berries permeates the apple from the inside out.

My favorite apples for baking are the same as my favorite for eating, Honeycrisp, which are very sweet and hold their shape well when cooked. Granny Smiths are too tart, and other red apples I've tried dissolve too easily into mush. If you can't find Honeycrisp, use the crispest type of apple you can find. And remember, microwaves vary in strength, so you may have to experiment to find the time that is right for yours. But when your experiments fill your kitchen with the scent of apples and cinnamon and you get to sit down to a sweet, tender baked apple in a matter of minutes, you probably won't mind testing a few apples to get it just right.



Raisin-Filled Baked Apple
(printer-friendly version)

To cook more than one apple at a time, increase the cooking time by about 1 minute per extra apple. And remember, microwaves vary so yours may take a little less or more time.

1 medium apple
1 tablespoon raisins
about 1/16 teaspoon cinnamon
2 teaspoons maple syrup (or other sweetener)

Place raisins in a heat-proof bowl and pour boiling water over them. Allow them to soak until plump (time will depend upon the age of your raisins) and remain in soaking liquid until you are ready to cook.

Wash an apple and remove most of the core, leaving about 1/4-inch at the bottom. Remove a thin strip of peel from around the cavity. Place the apple into a deep microwave-safe baking dish or bowl. Sprinkle the inside with a little cinnamon and fill with drained raisins. Pour a teaspoon of the soaking water over the raisins and drizzle the syrup over the raisins and top of the apple.

Microwave, uncovered, on high power until apple is tender, 3-5 minutes, testing with a fork after 3 minutes. Allow to cool for 5 minutes before serving. (Caution: Inside can be very hot, so do let them cool before eating.)

Variation: Add chopped pecans or walnuts along with raisins.

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Nutrition Facts

Nutrition (per serving): 134 calories, 3 calories from fat, less than 1g total fat, 0mg cholesterol, 3.6mg sodium, 243.6mg potassium, 35.4g carbohydrates, 3.7g fiber, 27.7g sugar, less than 1g protein, 2 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.




Blueberry-Filled Baked Apple
(printer-friendly version)

To cook more than one apple at a time, increase the cooking time by about 1 minute per extra apple. And remember, microwaves vary so yours may take a little less or more time.

1 medium apple
2 tablespoons frozen unsweetened blueberries (not thawed)
about 1/16 teaspoon cinnamon
2 teaspoons agave nectar (or other sweetener)

Wash an apple and remove most of the core, leaving about 1/4-inch at the bottom. Remove a thin strip of peel from around the cavity. Place the apple into a deep microwave-safe baking dish or bowl. Sprinkle the inside with a little cinnamon and fill with frozen blueberries. Drizzle the syrup over the filling and top of the apple.

Cover the dish with lid or plastic wrap. Microwave until apple is tender, 3-5 minutes, testing with a fork after 3 minutes. Allow to cool for 5 minutes before serving. (Caution: Inside can be very hot, so do let them cool before eating.)

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Nutrition Facts

Nutrition (per serving): 112 calories, 3 calories from fat, less than 1g total fat, 0mg cholesterol, 2.7mg sodium, 180.7mg potassium, 29.3g carbohydrates, 3.7g fiber, 23.1g sugar, less than 1g protein, 1.5 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Recipes You May Enjoy:

Frozen Fruit Yogurt

Apple-Pumpkin Delight

RW&B Fruit Terrine

Continue reading Microwave Baked Apples Two Ways...

Tropical Black Bean and Collard Green Soup

One of my favorite ways to cook collard greens—and the best way to get my daughter to eat them—is to simmer them in soup. There's something magical about adding a huge pile of greens to a pot, an amount so big that the lid can barely be squeezed shut, and then coming back a few minutes later to find that the greens have melted into the soup. It's a disappearing act that intrigues even my greens-hating daughter, who always wants to be the one to add the greens and impatiently waits until it's time to remove the cover and reveal the "miracle." The most miraculous thing about the whole transformation is that she eats more greens because of it. She can't quite bring herself to "like" them, but she'll tolerate them if she's had a hand in their preparation.

I've cooked collard green soups with white beans, with black-eyed peas, and with no beans at all, but never with black beans until recently. I wanted to do something a little different than my Stormy Black Bean Soup (still my favorite) and settled on a combination of seasonings based loosely on Jamaican jerk seasoning—allspice, nutmeg, thyme, and pepper—with a little ginger thrown in for fun. What holds it all together, though, is the sweetness and acidity of orange juice, added just at the end of cooking. Try it with fresh-squeezed juice, if you have it.

A word about chili powder: In the U.S., chili powder can have a couple of different meanings. In most grocery stores, the chili powder that you find in the spice aisle is a combination of powdered chilies and other seasonings, including cumin and salt. What I used in this recipe was a pure chili powder—ground chile peppers and nothing else—and if you read a lot of ingredient labels, you may be able to find it marked simply as "chili powder," but more often to get it you have to buy a specific type, such as Ancho chile powder. (Note: If you buy chili powder in an Indian grocery, it will be hot; I find it hotter than cayenne.) I used Ancho here because it's mild and delivers a chile flavor without heat (I used a little chipotle for that), but feel free to use whatever chile powder you like, as long as it's pure; the other spices in American chili powder will change the flavor of the soup.



Tropical Black Bean and Collard Green Soup
(printer-friendly version)

Long-cooking or cooking in a pressure cooker often mellows out seasonings, so I add them in two stages, some before the beans are cooked and some after. Be sure to taste your beans to decide if and how much extra seasoning they need.

1 pound dried black beans (about 2 cups)
1 large onion, chopped
3 ribs celery, diced
4 cloves garlic, minced
2 tablespoons ginger-root, minced
1 teaspoon thyme
1 1/2 teaspoon Ancho chili powder (or other pure, mild chili powder)
1/4 teaspoon chipotle chili powder or cayenne
1/4 teaspoon allspice
1/4 teaspoon ground nutmeg

1 cup carrots, diced or sliced
2 cloves garlic, minced (or to taste)
1 teaspoon smoked paprika
1/4 teaspoon freshly ground black pepper
additional chili powder, to taste
salt, to taste
12 ounces collard greens, cut into bite-sized pieces (or use the greens of your choice)

1/2 cup fresh orange juice
1 orange, sliced, for garnish

Rinse the beans and pick over them to remove any debris. Cover with water and either allow to soak at least 8 hours or do a quick soak by bringing to a boil for 1 minute and then allowing to soak for an hour. Keep soaking until you are ready to cook, and then drain the soaking liquid.

Heat a large pot or pressure cooker; spray lightly with olive oil if desired. Add the onion and celery and cook, stirring, until softened. Add the garlic and ginger and cook for another minute.

Add the drained beans, 7 cups of water (6 if pressure cooking), thyme, chili powders, allspice, and nutmeg. Bring to a boil.

If pressure cooking, lock on the lid and bring to high pressure. Cook at high pressure for 9 minutes. Remove from heat and allow pressure to come down naturally.

If cooking in a regular pot, simmer until beans are very tender, 1-2 hours depending on your beans. If beans seem too dry, add additional water.

Once beans are tender, puree using a hand blender or in batches in a regular blender. Return to pot and add remaining ingredients, except orange juice, and add salt and chili powder to taste. Simmer until carrots and collards are tender. Add orange juice just before serving. Serve garnished with orange slices on top or on the side.

Servings: 8

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Nutrition Facts

Nutrition (per serving): 219 calories, 10 calories from fat, 1.2g total fat, 0mg cholesterol, 78.1mg sodium, 1012.4mg potassium, 42.1g carbohydrates, 10.9g fiber, 6.5g sugar, 12.6g protein, 3.7 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Recipes You May Enjoy:

Stormy Black Bean Soup

Collard-White Bean Soup

Green on Green Soup

Continue reading Tropical Black Bean and Collard Green Soup...

Quinoa with Roasted Radishes and Pearl Onions

Sometimes I get carried away with combining ingredients when I should just keep it simple. After reading in Saveur about roasting radishes, I ran right out and bought some. And then I thought, why not roast some pearl onions and garlic along with them? If I'd stopped right there, I probably would have been more satisfied with the results, but instead I had to think, "How can I make this heartier?" and then answer myself with the word "quinoa." Thus, a less than perfect dish was born.

To be fair, my husband loved this, though I'm beginning to suspect that he is just easily pleased. E and I each had a serving and didn't absolutely detest it but weren't crowding around the pot for seconds, either. As I type this, I'm eating bites of the leftovers between sentences, and there's really nothing wrong with it, but it just doesn't inspire me to poetry. It's sad because I love quinoa, roasted garlic, roasted onions, and, I now know, roasted radishes, but all together--meh. I expected more.

Still, don't let my failure to achieve a deep emotional connection with this dish prevent you from trying the best new-to-me idea to come out of it: roasted radishes. When you roast radishes, they soften, become slightly sweet, and lose their spicy bite; I can imagine sprinkling them with seasonings and eating them as a snack--a healthy snack, since these root veggies contain only 64 calories per pound. And that's no small potatoes!



Quinoa with Roasted Radishes and Pearl Onions
(printer-friendly version)

Serve this alongside a bean dish and salad or a vegetable, or turn it into a main dish by adding cooked beans or a little vegan sausage.

6-8 ounces pearl onions
olive oil spray
12-16 ounces radishes (weighed without greens)
1 head garlic
salt and freshly ground black pepper to taste
1 teaspoon red wine vinegar
1 cup quinoa
2 cups vegetable broth
1 teaspoon dried oregano
freshly ground pepper
chopped parsley, to garnish

Place the onions in a bowl and cover them with boiling water. Allow them to sit for 5 minutes; drain. Slice off the tops and peel.

Preheat oven to 400 F and spray a baking pan lightly with olive oil. Remove the tops of the radishes (save, if they're fresh) and trim off the tails. Slice any larger radishes in half, keep the smaller ones whole, and place them all in the baking pan. Add the prepared pearl onions. Spray lightly (1 second) with olive oil and sprinkle with salt and freshly ground black pepper.

Peel off the very outermost layers of the garlic. Use a sharp knife to cut about 1/2-inch off the top of the bulb, exposing the tops of the cloves. Wrap in aluminum foil, and place it in a corner of the baking pan. Put the pan in the oven and roast, stirring every 10 minutes, until a fork easily pierces a radish, about 30 minutes. Remove the garlic and set aside to cool. Toss radishes and onions with 1 teaspoon of vinegar and set aside until quinoa is done.

While the vegetables are roasting, rinse the quinoa well. Place it in a medium-sized sauce pan and add the vegetable broth, oregano, and freshly ground pepper to taste. If you like, chop a handful or two of the radish greens (well washed) and add them to the pan. Bring to a boil, cover tightly, and reduce to a simmer. Cook until all water is absorbed, about 20 minutes.

When both quinoa and vegetables are done, add the vegetables to the quinoa. Squeeze as many as you like of the cloves from the garlic and mash them lightly. Add the garlic to the quinoa along with salt, pepper, and additional vinegar to taste. Serve warm, garnished with chopped parsley.

Servings: 6

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Nutrition Facts

Nutrition (per serving): 142 calories, 19 calories from fat, 2.1g total fat, 0mg cholesterol, 243.2mg sodium, 382.9mg potassium, 26g carbohydrates, 3.6g fiber, 1.2g sugar, 5.6g protein, 2.3 points.

Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Bloggers Roast Radishes:

Roasted Radishes Recipe with Soy Sauce and Toasted Sesame Seed at Kalyn's Kitchen
Reconsidering the Radish from The Conscious Kitchen
Roasted Radishes with Lime-Cilantro Vinaigrette by The Arugula Files

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Other Recipes You May Enjoy:

Quinoa Vegetable Paella

Pink Bean-Quinoa Soup

Spring Green Quinoa

Continue reading Quinoa with Roasted Radishes and Pearl Onions...

Black-eyed Pea Masala

Welcome to 2010! It's a new decade as well as a new year, and perhaps because of that, more people than usual are making resolutions to eat healthier. From PCRM's 21-Day Vegan Kickstart to my own Eat-2-Live Group's "Happy New You Challenge," lots of us are pledging to stick to a healthy lifestyle.

Yes, you read that right: Us. I'm on the bandwagon, too.

For the next six weeks, I'll be following my interpretation of the Eat To Live program, which means I will be guided, in general, by the principals of the 6-week plan without whacking myself with the Stick of Shame if I have a healthy snack or cup of coffee (or three). Since Eat to Live is as much about what to eat as what not to eat, I will be chowing down on plenty of beans, greens, and fruit, and you can expect that to be reflected in the recipes I post in the coming weeks.

But don't worry; this isn't becoming a diet blog. I won't be weighing in or posting before and after photos of myself {shudder}. You probably won't notice any difference. The emphasis, as always, will be on the food, so if you're looking for delicious recipes that contain little or no sugar, flour, gluten, and fat, you're going to find plenty of tasty things to make here. From here on out, my motto is, "Never say diet."

This year's first recipe was inspired by a Christmas gift from my husband, Monisha Bharadwaj's India's Vegetarian Cooking: A Regional Guide. It's a gorgeous book which, though often lacking in cooking times, contains a wealth of information about the different regions and cuisines of India as well as recipes that are mostly vegan and, often, lower in fat than traditional Indian recipes. I've been curling up with it like a novel at night, so it was natural that I turned to it for inspiration when I needed a black-eyed pea recipe to usher in the new year. It's a Southern US tradition to eat black-eyed peas and greens on New Year's Day to ensure a lucky and prosperous year, and while I don't really believe the superstition, I go with it partially out of sentimentality but mostly because I like black-eyed peas. For the past few years, I've been trying to reach beyond the Southern-style black-eyed pea dishes that I grew up with and look to other cultures where the Cyclopean peas are at least as popular as they are here. Last year it was Nigeria and this year it's northern India.

This adaptation of Bharadwaj's Bhuna Lobhia is my family's new favorite black-eyed pea recipe. As it was keeping warm on the stove, my daughter keep creeping up to the pot to "sample" it, long after the seasoning had been checked and it didn't need to be sampled anymore. And I have to admit, I was doing the same thing. It's irresistibly good.

To complete my New Year's obligations, I served this with (Green) Cabbage and Peas with Cumin and Mustard Seeds. We all feel lucky already.



Black-eyed Pea Masala
(printer-friendly version)

Garam masala is a spice blend that is best when made from whole seeds just before using. That said, if you have a packaged blend that you like, you can, of course, use it here. I've included the garam masala recipe I use at the end of the recipe.

2 cups black-eyed peas
1 large onion, diced
2 teaspoons cumin seeds
1/8 teaspoon asafetida
1 tablespoon ginger-root, minced (or ginger paste)
1 tablespoon garlic, minced
1/4 - 1/2 teaspoon cayenne or other red pepper (or to taste)
1 teaspoon turmeric
2 15-ounce cans diced tomato
2 teaspoons garam masala
1 teaspoon sugar
1 teaspoon salt (or to taste)
chopped parsley or cilantro, to garnish

Pick over the dried peas, removing any debris, and rinse. Cover with water and allow to soak for 8 hours or quick-soak by bringing to a boil, cooking for 1 minute, and remove from heat. Allow quick-soaked peas to stand for at least 1 hour. Drain peas just before cooking.

Heat a large non-stick pot or pressure cooker. Spray the bottom with cooking spray (omit if pot is non-stick) and add the onions. Cook, stirring, until onions soften. Add the cumin seed and cook for 1 minute. Add the asafetida, ginger, and garlic and stir for about 30 seconds.

Add the drained peas and all remaining ingredients. Add 2 cups of water and bring to a low boil.

If pressure cooking, seal the cooker, bring to high pressure, and cook for 7 minutes; remove from heat and allow pressure to come down naturally. Check seasoning and add more salt and garam masala if necessary. Simmer uncovered for a few minutes to allow flavors to blend, and mash a few peas against the side of the pot to thicken the sauce. If all peas are not completely tender, cover but do not seal the cooker and simmer until peas are tender.

If cooking in a regular pot, cover and simmer until the black-eyed peas are tender (depending on the age of your peas, 30-60 minutes). Check seasoning and add more salt and garam masala if necessary.

Sprinkle with parsley or cilantro and serve with rice or bread.

--Here's the garam masala blend I used in this recipe:

1 tsp. cardamom seeds (from green cardamom pods)
1 small cinnamon stick
1 tsp. cumin seeds
1/4 tsp. cloves
1 tsp. black peppercorns

Toast lightly in a dry skillet over medium heat until fragrant (be careful not to burn). Remove from heat, cool, and grind in a coffee grinder or spice mill. Use immediately or seal tightly and use soon. Makes about 1 tablespoon.

Servings: 8

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Nutrition Facts

Nutrition (per serving): 178 calories, 6 calories from fat, 0g total fat, 0mg cholesterol, 517.1mg sodium, 519.3mg potassium, 32.8g carbohydrates, 5.8g fiber, 7.1g sugar, 11g protein, 2.8 points.

Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Recipes You May Enjoy:

Cuminy Cabbage & Peas

Curried Eggplant Soup

Cauliflower Dal

Continue reading Black-eyed Pea Masala...

Creamy Creole Eggplant Casserole

There are certain recipes that fall into a category I call "Louisiana Church Potluck Dishes." These are dishes that I grew up eating regularly because they were staples at the monthly "Family Night Suppers" at the church of my youth. I remember sampling delicacies like baked cushaw, mirliton supreme, and eggplant casserole without knowing what the heck they were, but hey, they tasted pretty good. My mother had her own signature dishes, and I don't recall her ever making any of these potluck standbys, but there wasn't really any need--we'd have them again at the next church supper.

I'd completely forgotten about eggplant casserole until a neighbor remarked that it was her favorite eggplant dish. As soon as she mentioned it, I was flooded with memories of a creamy filling covered with cracker crumbs, but I pushed it to the back of my mind because I wasn't sure what went into it, but whatever it was, it certainly wasn't vegan.

After consulting my stack of tattered, decidedly non-vegan Louisiana cookbooks, I was ready to take a stab at a vegan eggplant casserole, with one important change: Instead of boiling the eggplant, as most of the recipes instructed, I would roast it as I do for baba ganoush. It takes a little longer my way, but roasting the eggplant gives it a smokier flavor (and besides, boiling an eggplant just seems so wrong). To make this more of a main dish, I added chickpeas, but you could leave them out and serve the casserole as a terrific side dish for your creole black-eyed peas and greens on New Year's Day. It won't win any beauty contests, but you'll be amazed at how luscious, creamy, and richly seasoned it is. (Even E The Eggplant Hater enjoyed it!)



Creamy Creole Eggplant Casserole
(printer-friendly version)

2 medium eggplants (about 1.25 pounds each)
1 medium onion, chopped
1 large green bell pepper, chopped
2 ribs celery, chopped
2 cloves garlic, minced
6 ounces mushrooms, sliced (about 2 cups sliced)
1 1/2 cups cooked chickpeas (or canned, drained and rinsed)
2 tablespoons minced parsley
1/2 teaspoon dried thyme
1/4-1/2 teaspoon cayenne pepper (or to taste)
1 teaspoon paprika (smoked or regular)
1/4 teaspoon freshly ground black pepper
6 ounces silken tofu (1/2 package Mori-Nu, Lite preferred)
1 ounce raw cashews (a little less than 1/4 cup)
1/2 teaspoon onion powder
2 tablespoons water
2 teaspoons salt (or to taste)
1 tablespoon nutritional yeast
1 slice whole wheat bread, toasted and made into bread crumbs (or use pre-seasoned breadcrumbs and omit basil and oregano, below)
1/8 teaspoon dried basil
1/8 teaspoon dried oregano

Preheat oven to 425 F. Prick eggplants several times each with a fork and place them on a baking sheet. Bake until they are both completely soft (skin will be blackened in places and collapsed in the middle)--30 to 40 minutes. Remove from oven and allow to cool. Scoop the flesh from the skin, discarding any liquid. (You can do this step a day ahead and refrigerate the eggplant pulp until ready to use.) Set aside until ready to use.

Chop all vegetables (I do each one separately in the food processor). Spray a non-stick pot with olive oil (optional, depending on the non-stickiness of your pan) and place over medium-high heat. Add the onions, green pepper, and celery and cook, stirring, until the vegetables soften, about 6 minutes. Add the garlic and mushrooms and continue to cook on medium-low heat, stirring and scraping the pan's bottom, until the mushrooms soften, about 5 minutes.

Add the reserved eggplant, chickpeas, parsley, thyme, cayenne, paprika, and black pepper. Cook, breaking up any large pieces of the eggplant with the edge of a spoon, on medium heat while you prepare the tofu mixture.

Place the tofu, cashews, onion powder, and water in a blender and process at high speed until cashews are blended and mixture is smooth. You may have to stop the machine and scrape down the sides several times and, if you're using a Vita-Mix, use the pusher to push the mixture into the blades. Scrape the mixture out of the blender and into the pot with the eggplant-chickpea mixture. Stir well, add nutritional yeast, and salt to taste.

Preheat oven to 375F. Oil a shallow baking dish and pour the eggplant mixture into it, smoothing the top. Mix the breadcrumbs with the basil and oregano and sprinkle them over the top of the casserole. Bake for about 25-30 minutes, until top is browned and casserole is hot. Remove from oven and allow to cool for a few minutes before serving.

Servings: 6

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Nutrition Facts

Nutrition (per serving): 188 calories, 32 calories from fat, 3.8g total fat, 0mg cholesterol, 1023.4mg sodium, 727.4mg potassium, 31.8g carbohydrates, 9.8g fiber, 6.4g sugar, 10.4g protein, 3.3 points.

Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Skinny Figgy Bars

I hope you enjoy this "rerun" of a recipe I associate closely with Christmas. It's my low-fat, veganized interpretation of the fig-filled cookies my husband's grandmother always made for Christmas. D looked forward to those cookies every year, and once he married a vegan, his grandmother often made a special egg-free batch just for us. Sadly, she's no longer with us, but I think of her whenever I make these fig bars.

I made an impulse buy the other day, one of those "rings" of dried figs. I've been missing fresh figs all summer, so when I saw these dried figs in the store, I bought them without thinking. But then they sat on my kitchen counter taunting me with memories of my yummy, but definitely not low-fat, Holiday Fig Bars. Since I've been trying to cut down on sugar and refined foods lately, making a batch of those bars would not be in my best interest.

But visions of fig bars persisted, as such cravings will when you have the primary ingredient sitting right on your kitchen counter. I finally broke down this afternoon, just in time for my afternoon pot of coffee (another substance I should probably give up but won't), and made fig bars. Actually, I decided to make fig bars healthy. I revamped my recipe so that the oil is gone, the refined flour is history, and the sugar is . . . well, the sugar is reduced. It's gotta have something in it besides figs, you know!

You will be amazed at how good these are. They're low in everything, except flavor.



Skinny Figgy Bars
(click for printer-friendly version)

Filling:

8 ounces dried figs (one round package)
4 ounces pitted dates
2 tbsp. silvered or chopped almonds (optional)
2 drops anise extract (optional)
1 tbsp. agave nectar (or other liquid sweetener)
2 tbsp. water
1 tbsp. lemon juice
1/4 tsp. cinnamon
1/8 tsp. ginger

Snip off the figs' stems, and put the figs, dates, and almonds into the food processor. Grind to a coarse paste. Stir in the remaining filling ingredients and process until mixed. Set aside.

Crust:

1 cup regular or quick oats, ground in blender until fine
1 cup regular or quick oats, uncooked (not instant oatmeal)
1 teaspoon baking powder
1/4 teaspoon salt
4 ounces unsweetened apple sauce
3 tbsp. agave nectar (or other liquid sweetener)
1/4 cup water

Preheat oven to 375 F. Combine the dry ingredients in a mixing bowl. Stir in the wet ingredients, mixing well to a thick consistency. Press half the crust mixture into the bottom of an oiled, eight-inch square cake pan (use a wooden spoon or your hands). Spread the fig mixture evenly over the crust. Smooth the remaining crust mixture over the filling. Bake for about 30 minutes, or until lightly browned. Allow to cool completely before cutting into bars.

Icing (optional):

Mix powdered sugar (about 3 tbsp.) with a little water (Start with 1/2 tsp.) until the right consistency. Add vanilla or almond extract to taste (just drops). Drizzle over top of bars before cutting.

Makes 16 bars. Each bar (with almonds) contains: 117 Calories (kcal); 1 g Total Fat; (10% calories from fat); 2 g Protein; 26 g Carbohydrate; 0 mg Cholesterol; 67 mg Sodium; 4 g Fiber

Happy Holidays to you all!

Lables: Eat to Live, Gluten-Free*, Holidays

Continue reading Skinny Figgy Bars...