Quinoa Kale Avocado Salad – Veg of the Week

Where tasty meets healthy to have a party

I always used to think that January was such a dreary month, but I am discovering that I actually quite like it: things slow down a bit and there is suddenly time to curl up on the couch and read a book or even just do some day dreaming.

The one thing I really do not like about January is that no one seems to be having any fun eating. It is all clear broths and leafy salads. Where does this idea come from that healthy food has to be boring, bordering on punishment?

I was shocked when I was watching this program on healthy eating a while back. This doctor actually declared that one of the main problems is, that food plays too big a role in our lives. He made an argument that food should not be at the center of parties and our time with friends and family. I think I actually gasped out loud!

My belief is that appreciating the simple, daily things in life is what brings happiness and joy. And we have to eat, which makes every meal an amazing opportunity to embrace and enjoy life. I say, spend more time cooking together and eating together. The real question is what you eat; if you use every single special occasion as an excuse to stuff yourself with food your body does not need, of course you will not live healthily. But if you look at every meal as a chance to enjoy beautiful food that nourishes, you will eat healthily AND have a smile on your face.

And just in case I have not made my point, here is a recipe to prove it – quinoa salad with kale, avocado and dried cranberries. This dish is a party of super foods on a plate with every single ingredient containing loads of nutrients that are essential for the body.

The first time I had this dish was when my friend LS invited me over for dinner as a sort of house warming (about a year after she moved into a place – but that just goes to show there is always a good excuse for a dinner party). But then she would have never knowing this dish if her sister had not prepared it for her a few months before.

Not convinced yet? Make this salad for someone you care for and you will be. Actually: even if you are convinced you should still make this salad 😉

A big thank you to LS and RS for passing this recipe on!

Finally a small note on the preparation:
As I am not a regular eater of kale I loved the fat that LS lightly stir-fried the kale to soften it a little. But if you prefer raw kale than you can “massage” it as RS does: tear the kale into small pieces and place in a bowl with some olive oil, lemon juice, a dash of salt and pepper. Then “massage” the kale with your fingers.

Ingredients
(this recipe was discovered by RS who then passed it on to her sister and my friend LS who then cooked it for me. I had a guess at what the dressing might have been.)
4 servings as a side dish or lunch

400g (2 cups) of left-over cooked quinoa or about 150g  (2/3 cup) uncooked quinoa
olive oil
3 tbsp lemon juice (or 2 tbsp apple vinegar)
2 tbsp maple syrup (or honey)
1/2 tbsp balsamic vinegar
1/4 tsp salt
1/8 tsp pepper
1-2 bunches of kale, about 12 leaves (NL: boerenkool, DE: Gruenkohl)
15g almond slivers (or blanched almonds walnut halves or pumpkin seeds)
1-2 avocados
50g dried cranberries

Recipe

1. If using uncooked quinoa: rinse the quinoa (this is important to remove the bitter taste). Cover with twice the amount of water. Bring to a simmer and then turn the heat low (I move my pot to the smallest flame and turn it as low as possible.) Cook for about 15 minutes or until just soft, allow to sit covered for another 5 min. Then spread on a large plate, drizzle with a little olive oil and allow to cool a little (in the fridge).
2. Make a dressing from 2 tbsp olive oil, the lemon juice, maple syrup, salt and pepper.
3. Toss the dressing with the quinoa. Taste; depending on the amount of quinoa you are using you might need more dressing.
4. If the kale has thick stems you should tear the leaves off the stems. Cut the kale into thin short ribbons.
5. Heat a large frying pan or wok and briefly stir-fry the kale until just wilted. (Alternatively “massage “the kale – see “Tips & Variations”).
6. Spoon the kale on top of the quinoa and allow to cool a little. (The dish can be prepared ahead until here.)
7. Briefly fry the almond slivers in a dry pan until golden. Allow to cool slightly.
8. Cut the avocado into cubes.
9. Toss the quinoa with half the avocado and the half cranberries.
10. Place on your serving plate(s) and top with remaining avocado, the rest of the cranberries and the almonds.

Tips & Variations

• Instead of stir-frying the kale you can massage it by placing it in a bowl with some olive oil, lemon juice, a dash of salt and pepper. Then “massage” the kale with your fingers.
• Add a little feta or soft goats cheese

Some of the health benefits

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

• Low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
• High in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
• High in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
• Filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
• Great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
• Great for cardiovascular support. Eating more kale can help lower cholesterol levels.
• High in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
• High in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
• High in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
• Great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

(Source: http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html)

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Jerusalem Artichoke Mini Frittata – Veg of the Week

What’s in a name? The Jerusalem Artichoke is actually a species of sunflower

Ever been taunted by a vegetable?

I tell you, the Jerusalem Artichokes in my local organic supermarket were provoking me every time I walked by. They would sit there looking all innocent, whilst making me painfully aware of the fact that I had no idea what they actually are or how to prepare them.

Last weekend I decided it was time to face the challenge of the Jerusalem Artichoke (Sunchoke, NL: Aarpeer, DE: Topinambur). I searched for some recipes and was surprised to discover that there really is no secret to preparing them. You can roast them, turn them into mash; they work as a side dish or as part of a salad. Then I stumbled across this simple recipe for a muffin size frittata. The original recipe is for mini muffins that are served up as finger food for a party. I decided to make my frittatas the size of regular muffins and have them as a side to my dinner of roast chicken drumsticks and green beans.

What a fabulous find!

These little frittata are quick and easy to throw together. At the same time they make even the simplest dinner look a little festive. They have a great texture: the Jerusalem Artichokes have a bit more crunch to them than potatoes; they pair beautifully with the silky egg. The flavour is almost a little smoky.

Any leftovers can be kept in the fridge for a few days and eaten at room temperature. Although they will collapse and look a little less pretty. Also they become a bit denser in texture. At the same time I cannot say I enjoyed them less the next day.

There is one thing I should tell you though: Jerusalem Artichokes have a reputation for causing flatulence. I do have to say that I did not really notice it with this recipe (as opposed to when I roasted them a few days later). I read somewhere that cooking them at a high temperature might make all the difference. So maybe the fact that these are boiled first makes a difference?!
The reason for the flatulence is that Jerusalem Artichokes contain inulin which is a carbohydrate that humans cannot digest. The task of breaking it down it is therefore sub-contracted to ‘friendly’ intestinal bacteria which do an admirable job of making the stored energy available but produce carbon dioxide as a by product. On the plus side inuline is a probiotic that is keeps your intestines clean and your belly flat. And on top of that, because the the body does not utilize this carbohydrate, the calorie intake is virtually nil, only 7 calories per 100 grams (although they contain about as many calories as potatoes).

Jerusalem Artichoke, Sunchoke, NL: Aarpeer, DE: Topinambur

Ingredients
(hardly altered from the blog “What’s Cooking Goodlooking“)
Serves 1 – about 4 muffins

about 150g Jerusalem Artichokes (Sunchokes, NL: Aarpeer, DE: Topinambur)
3 eggs
1/2 tsp fresh thyme
1 tbsp olive oil
1/4 – 1/2 tsp salt
black pepper
optional: a few chili flakes
5-10g fresh chives

Recipe

1. Bring a small pot of water to the boil.
2. Preheat oven to 180C (325F).
3. Wash the Jerusalem Artichokes brushing off all the dirt (no need to peel).
4. Cut out any black bits and then slice them into slices about the thickness of a matchstick.
5. Cook the artichokes in for 8-10 minutes until just tender.
6. Drain and set aside to cool a little.
7. In a mixing bowl add eggs, thyme leaves, oil, salt, pepper, chili flakes (if using).
8. Whisk briefly.
9. (I have a silicone muffin tin so there is no need to grease it. If necessary grease your tin.)
10. Chop the chives and add to the egg mix.
11. Add the artichoke and stir to ensure all the slices are coated in egg.
12. Spoon the mixture in 4-5 holes of your muffin tin. (The frittata will rise so about 1/2 to 3/4 full is enough.)
13. Bake for about 20-25 min until risen and golden. Do not overcook them to avoid the egg from turning dry.
14. Serve warm or at room temperature (they will collapse as they cool down.)
15. They can be stored in the fridge for a few days (they will collapse and turn a little denser.)

Serve with

• Mustard Roast Chicken and blanched beans
• Steak and broccoli

Some of the health benefits

• Prebiotic effects Jerusalem artichokes contain plenty of inulin, which stimulates the growth of bifidobacteria. Naturally present in the large intestine, bifidobacteria fight harmful bacteria in the intestines, prevent constipation, and give the immune system a boost. Furthermore, evidence indicates that bifidobacteria help reduce intestinal concentrations of certain carcinogenic enzymes.
• Packed with B vitamins, particularly thiamine, with a 100-gram portion (3.5 ounces) of raw Jerusalem artichokes providing 0.2 milligrams of thiamine. (about 13% of the recommended daily value). Thiamine, also known as vitamin B1, is crucial for the proper functioning of the nervous system and the muscles. It is also needed for carbohydrate metabolism as well as for the production of hydrochloric acid in the stomach. Lack of hydrochloric acid may impair protein digestion and cause stomach pain by inhibiting the activation of the enzyme pepsin. Furthermore, low acid levels in the stomach increase the risk of bacterial overgrowth in the stomach, which in turn may cause diarrhea or decreased absorption of health benefiting vitamins and minerals. The natural level of hydrochloric acid decreases as we age, and therefore especially older people might want to eat plenty of Jerusalem artichokes and other foods that promote the production of hydrochloric acid.
• Medium GI food with a glycemic value of 50, Jerusalem, which means they do not cause rapid fluctuations in blood glucose levels. Due to their gentle effect on blood glucose levels, they can help curb cravings, prevent mood swings, fight fatigue, manage PCOS symptoms, improve diabetes control, and even reduce your risk of heart disease and stroke.
• More potassium than bananas which are famous for their high potassium content: a 100-gram portion of raw Jerusalem artichokes delivers 429 milligrams of potassium, while bananas provide 358 milligrams. Potassium is particularly important for a healthy heart, properly functioning muscles and reduces your risk of developing osteoporosis. Potassium-containing foods are considered particularly beneficial for people who eat a lot of salty food.
  Source: http://www.healwithfood.org/health-benefits/jerusalem-artichokes.php#ixzz2qsIfVx6b

Lentilballs with Mushrooms – Veg of the Week

Not your traditional meatballs – fabulously unique lentilballs with mushroom

I so love the first few days of the New Year: I get to cocoon at home and just laze around. The goal is to enjoy being as unproductive as possible. The only exception I make is for cooking – that is allowed as there are few things that are more relaxing than cradling a plateful of comfort food.

With my first dish this year I wanted to continue the tradition of starting the year with a lentil dish to symbolize abundance of happiness and prosperity. At the same time I needed a “veg of the week”. Granted, I am stretching the term vegetable by including mushrooms, but one bite of these lentilballs and you are sure to forgive me.

I did doubt trying this recipe: It seemed like way too much effort for some simple veggieballs – you have to use a pot, a food processor, a fry pan and then the oven. But oh, it is worth it! The lentils give these little morsels a lovely light texture and the mushrooms add to the deep full flavour. These lentilballs are too good to be called vegetarian “meatballs”- they really are a dish of their own right.

First, I had them in tomato sauce on zucchini ‘spaghetti’ with plenty of parmesan for a lovely healthy dinner. I think they would also be great with some (zucchini) pasta, pesto, fresh arugula and some parmesan shavings.
For my second dinner I had them in a tortilla wrap with some fresh veg and a yoghurt sauce. These lentilballs make a great alternative to the standard falafel and would also work great with a tabouleh and quick raita.

There was an additional reason for choosing this dish: my fingers were itching to try out my newest kitchen gadget. The Spirelli spiral cutter, that I got for Christmas. What a fabulous little tool! Instead of producing those scraggily bits that you get with a julienne cutter, this gadget cuts the most perfect and incredibly long zucchini ‘spaghetti’.
My kitchen is tiny there is a very strict door policy: no egg slicer, garlic peeler or  corn stripper hidden at the back of my cupboards. But, if like me, you regularly enjoy zucchini ‘spaghetti’,  this is a great little utensil. A big thank you to my parents for a great gift.

Ingredients
(from the blog ‘Cookie and Kate’)
About 20-25 meatballs

200g (1 cup) dried brown lentils
500ml (2 cups) vegetable stock
1 bay leaf
225g (8 oz) mushrooms
45g (1/2 cup) oats
20g (1/2 cup) flat-leaf parsley
1 tsp dried oregano
½ tsp dried thyme
½ tsp red pepper flakes
salt, pepper
2 tbsp oil
1 medium to large onion
3-4 garlic cloves
60ml (1/4 cup) red wine (or red wine vinegar, but then a little less)
1 tbsp soy sauce
2 eggs
salt, pepper

Recipe

1. Place lentils, vegetable stock, bay leaf in a sauce plan. Cover and bring to a boil. Turn down the heat and simmer for 10 min. (Yes, they will still be undercooked.)
2. Drain, discard the bay leaf and allow to cool a little.
3. In a food processor, combine halved mushrooms, oats, parsley, oregano, thyme, red pepper flakes, salt and pepper.
4. Pulse until you have a crumbly mixture. Do not process for too long as you do not want the mixture to turn into a puree.
5. Heat the oil in a large frying pan. Chop the onion and cook for about 5 min or until translucent.
6. Chop/press the garlic and add. Cook, stirring, for about 30 sec.
7. Now add the lentil mushroom mixture. Cook for 5 min stirring all the time. (Do not worry if the mix sticks to the bottom of the pan, just keep on scraping it off with a spatula.)
8. Add the red wine and soy sauce to the pan. Continue cooking and stirring until the liquid has been absorbed.
9. Check the seasoning. (You want a little heat from the pepper flakes and enough salt.)
10. Transfer the mixture to a bowl and allow to cool until it is comfortable to handle.
11. Make a well in the middle of the lentils, add the eggs and whisk them together before stirring them into the lentil mixture.
12. Preheat the oven to 200C (400F). Line a baking sheet with parchment paper.
13. With wet hands scoop little balls onto the sheet. (I made about 25 walnut size balls, but you can also choose to make about 15 golf-size balls)
14. Bake for about 20 min (or 35min for larger balls).

Tips & Tricks
These freeze well. To reheat wrap well in aluminum foil and warm in a 200C (300F) oven.

Serve with

• Tomato Sauce, regular or zucchini ‘spaghetti’ and some grated parmesan
• Pesto, arugula, regular or zucchini ‘spaghetti’ and some shaved parmesan
• In a tortilla or pita bread with lettuce, cucumber, cherry tomatoes and some yoghurt
• With a tabbouleh and raita maybe a little beet salad on the side

Some of the health benefits of mushrooms

• Vitamin D – Mushrooms are the only fruit or vegetable source of this critical vitamin. Like humans, mushrooms produce vitamin D when in sunlight.
• Promote immune function by increasing the production of antiviral and other proteins that are released by cells while they are trying to protect and repair the body’s tissues. Also studies showed that white button mushrooms promoted the maturation of immune system cells–called dendritic cells–from bone marrow. According to the researchers, this may help enhance the body’s immunity leading to better defence systems against invading microbes.
• Antioxidants—the substances that help fight free radicals that are the result of oxidation in our body—we’re more likely to think of colourful vegetables than neutral-hued mushrooms. But a study at Penn State university showed that the oxygen radical absorbance capacity (ORAC)—a measure of a food’s total antioxidants—of crimini and portobello mushrooms were about the same as for red peppers.

• Boosting your metabolism with B vitamins that are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin)
• Good for you bladder due to selenium. Studies have shown that the higher the level of selenium, as measured in blood serum and toenails, the lower the risk of bladder cancer. Selenium had a significant protective effect mainly among women, which the researchers believe may result from gender-specific differences in this its accumulation and excretion. Several types of mushrooms are rich in this essential trace mineral: 100 grams of raw crimini have 47 percent of your daily needs, cooked shiitakes have 45 percent and raw white button have 17 percent.
• And last but not least they are low in calories
  (found on the site “Best Health”)

Halibut on Spinach and Lentils – Veg of the Week

A simple weeknight treat

I present, “The Vegetable of the Week“: leafy green spinach.

I couldn’t stand the stuff when I was a child – ugh, that pureed frozen stodge, usually heated for ages. But then I discovered that spinach is actually a lovely fresh leafy vegetable….that is, if you only heat it ever so briefly or eat it raw.

Now spinach is one of my favourite veggies, especially for a quick weeknight meal.

This dish, for example, is one of my go-to dinners for busy week days. Usually I take the 30 minutes to cook some dried lentils, but when I am really rushed and starving I just pop open a tin of lentils and have a plate of healthy, comforting food ready in 15 minutes.

By the way, instead of cooking the fish in a fry pan, you can also prepare it en papillotte (wrapped in parchment paper and baked in the oven). Although it took me a few tries to get a feeling for the time the fish needs to cook, I now prefer this method. I’ll share my ‘recipe’ (more like an instruction) for fish en papillotte soon!

And if you like the idea of pairing fish and lentils have a look at this unique and delicious recipe for Tuna with lentils and strawberries (yes! Strawberries.)

Ingredients
(from the blog ‘Dishing up Delights’) 
Serves 2

150g lentils – I like using French Lentils, but regular green lentils are great to (or a can of lentils)
375ml water
optional: ¼ stock cube
optional: 1 bay leaf
2 tbsp fresh parsley
2 tbsp fresh basil
2 tbsp fresh mint (optional)
400g spinach, organic*
1 small shallot (or a ¼ onion)
1 tbs oil
100g cherry tomatoes
2 tbsp lemon juice
salt and pepper
2 fillets of firm white fish like halibut

Recipe

1. If using dried lentils: Rinse the lentils in a sieve. Put in a small saucepan with the water and the stock , bay leaf (if using). Cook according to package instructions (usually: bring to the boil, turn down the heat and cook 30 or so min).
2. If using tinned lentils: Rinse the lentils in a sieve. Put in a small saucepan with a tiny bit of water and warm gently whilst preparing the rest of the meal.
3. Chop the parsley finely and carefully cut the basil and mint into very fine small ribbons.
4. Wash the spinach. Chop the shallot. Cut the tomatoes into halves
5. Heat the oil and gently fry the shallot until soft.
6. Add the tomato and fry gently, turning them carefully a few times.
7. Remove the tomato and shallots on to a plate. (Keep the pan on the stove.)
8. Heat a separate pan and cook the fish.
9. When the fish is almost done, throw the spinach in the pan you used for the onion and. Move the spinach around just enough for it to wilt.
10. Add the chopped herbs and the lemon juice to the lentils and check for pepper and salt.
11. Plate up the lentils mixed with the spinach and topped with tomatoes and fish.

* Tips

Spinach is one of the high pesticide-containing foods, so it’s important to eat organic spinach if you can.

Other recipes using spinach

Red Healthy Smoothie

Mini Frittatas

Phyllo Spinach Pie

 

Green Smoothie with Pear

 

Chicken Feta Meatballs

 

Some of the health benefits

• This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals. For example:
• Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.
• Another of the benefits of spinach is that this is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.
• In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.
  (source: www.naturally-healthy-eating.com)

Pancakes with Pumpkin and Quinoa Flour

Golden fall sunshine on a plate

Don’t get me wrong, I love living in the city, but I was hit with a twinge of jealousy when I was visiting a friend up north the other week and I realised that I would never be able to say, as she did: “a neighbour dropped off a few wheelbarrows full of pumpkins, do you want to take some home?”

I do not have much experience with preparing pumpkin, but that did not stop me from filling an entire shopping bag. Although it was very humbling to see that I hardly put a dent into that huge pile at the bottom of their driveway.

Back in my tiny city kitchen I roasted the pumpkins, threw them in a blender and froze the puree in small portions. I now have a freezer full of little parcels of rich golden puree I cannot wait to experiment with. The first recipe I tried (and have made a few times since) was a total hit. These pumpkin pancakes are wonderfully light and airy, gently fragrant and packed with nutritional goodness (fiber, iron, vitamin A and E and that is only from the pumpkin, the quinoa flour is one of the healthiest foods you can find).

Thank you so much, H&J for a fabulous weekend, your wonderful hospitality and these amazing pumpkins!

 

Ingredients
(hardly altered from the blog ‘My Natural Family‘)
Serves 2

3 large or 4 small eggs
110g (1/2 cup) pumpkin puree (see below for how-to)
125g (1 cup) Greek yoghurt (I use Total 0% fat)
1 tsp baking powered
60g (1/2 cup) quinoa flour
1tsp cinnamon or pumpkin pie spice
1/4 tsp salt
maple syrup or honey to serve
optional: pecan nuts

Recipe

1. Whisk the eggs lightly.
2. Add pumpkin, yoghurt and stir to combine.
3. Stir in the flour, baking powder, cinnamon and salt.
4. Wipe you pan lightly with oil.
5. Fry little pancakes, flipping them when bubbles appear and the edges turn golden.
6. Serve with a generous drizzle of maple syrup or honey and maybe a few pecan nuts..

 

Tips & Variations

The original recipe uses canned instead of fresh pumpkin.

How to roast pumpkin

1. Heat the oven to 180C.
2. Cut off the top and bottom of the pumpkinS.
   (Why would you only bake one – make as many as fit your tray and freeze the puree.)
3. Cut the pumpkins in half.
4. Spoon out the pumpkin seeds
   (these make a great snack when roaster – recipe will follow when I can restrain myself from eating them all before taking a picture)
5. Line a baking tray with parchment paper.
6. Rub the inside of the pumpkin with a little oil.
7. Place the pumpkin cut side down on the paper.
8. Roast in the oven for about 40-60 minutes until the flesh is soft.
9. Allow the pumpkins to cool so you can handle them.
10. Spoon the flesh into a blender.
11. Puree the pumpkin.
12. The puree can be stored in the fridge for a couple of days of can be portioned and frozen.