In this weekly series we have been discussing the benefits of a vegetarian diet including: better health, global food crisis, public health , food safety, frugal living, animal rights and the immense contribution of meat/livestock production to climate change/resource depletion (pdf).
Of course, if just one meatless day can be so beneficial just think of what you can accomplish by increasing your meatless days or even eliminating meat from your diet. Go for it! Be more healthy and save the planet!
Macca's Meatless Monday/Meatless Advocates is a solution oriented activist group, with solutions for some of the most pressing issues of our time including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute we become part of the solution.
i was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a less meat diet we also do some cooking, share recipes and listen to great Beatle/McCartney music!
Today I want to give tribute to one of my favorite vegetarian cookbook authors. Heidi Swanson has a new cookbook out called Super Natural Every Day and also wrote Super Natural Cooking in 2007.
Here is Heidi at a signing for Super Natural Every Day. She also has a fabulous website 101 Cookbooks which has been a mainstay for me. As I never did review her first book and now she has another, today I will draw recipes from both of them to give you an idea of her cooking style and focus. Her recipes are vegetarian so do not include meat but do include dairy products such as eggs, cheese and milk. One thing I like about her recipes is that she usually will explain a vegan approach by eliminating or substituting her ingredients. Also she is a phenomenal food photographer and her beautiful books show and read like food porn. Heidi is also a much more patient cook than I so many of her recipes tend to be more involved and also include ingredients that I don't tend to use every day. For this review I have chosen some of her recipes that suit my more casual style and more readily available ingredients. So on to the food!
BAKED OATMEAL
I couldn't wait to try this from Super Natural Every Day because I love oatmeal! It's delicious and is a great addition to a casual brunch.
2 cups / 7 oz / 200 g rolled oats
1/2 cup / 2 oz / 60 g walnut pieces, toasted and chopped (or use almonds)
1/3 cup / 2 oz / 60 g natural cane sugar or maple syrup, plus more for serving
1 teaspoon aluminum-free baking powder
11/2 teaspoons ground cinnamon
Scant 1/2 teaspoon fine-grain sea salt
2 cups / 475 ml milk
1 large egg
3 tablespoons unsalted butter, melted and cooled slightly
2 teaspoons pure vanilla extract
2 ripe bananas, cut into 1/2-inch / 1cm pieces
1 1/2 cups / 6.5 oz / 185 g huckleberries, blueberries, mixed berries or pitted cherries
Preheat the oven to 375F / 190C with a rack in the top third of the oven. Generously butter the inside of an 8-inch / 20cm square baking dish.
In a bowl, mix together the oats, half the walnuts, the sugar, if using, the baking powder, cinnamon, and salt.
In another bowl, whisk together the maple syrup, if using, the milk, egg, half of the butter, and the vanilla.
Arrange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two-thirds of the berries over the top. Cover the fruit with the oat mixture. Slowly drizzle the milk mixture over the oats. Gently give the baking dish a couple thwacks on the countertop to make sure the milk moves through the oats. Scatter the remaining berries and remaining walnuts across the top.
Bake for 35 to 45 minutes, until the top is nicely golden and the oat mixture has set. Remove from the oven and let cool for a few minutes. Drizzle the remaining melted butter on the top and serve. Sprinkle with a bit more sugar or drizzle with maple syrup if you want it a bit sweeter.
serves 6 generously, or 12 as part of a larger brunch spread
Ultimate Veggie Burger
Heidi has several veggie burger recipes but she calls this her ultimate and I agree it is really good!
These make great do-ahead meals, and you can store shaped, ready-to-cook patties in the refrigerator for a week's worth of work lunches. Sprouted garbanzos are becoming more readily available, but if you can't find them, canned or cooked garbanzos (chickpeas) will work great. Sprouting boosts their already fantastic nutritional value even more...
2 1/2 cups sprouted garbanzo beans (chickpeas) OR canned garbanzos, drained and rinsed (I used canned garbanzos/chickpeas)
4 large eggs
1/2 teaspoon fine-grain sea salt
1/3 cup chopped fresh cilantro
1 onion, chopped
Grated zest of one large lemon
1 cup micro sprouts, chopped (try brocolli, onion, or alfalfa sprouts - optional) I omitted these
1 cup toasted (whole-grain) bread crumbs (I used panko)
1 tablespoon extra-virgin olive oil
If you are using sprouted garbanzos, steam them until just tender, about 10 minutes. Most of you will be using canned beans, so jump right in and combine the garbanzos, eggs, and salt in a food processor. Puree until the mixture is the consistency of a very thick, slightly chunky hummus. Pour into a mixing bowl and stir in the cilantro, onion, zest, and sprouts. Add the breadcrumbs, stir, and let sit for a couple of minutes so the crumbs can absorb some of the moisture. At this point, you should have a moist mixture that you can easily form into twelve 1 1/2-inch-thick patties. I err on the moist side here, because it makes for a nicely textured burger. You can always add more bread crumbs a bit at a time to firm up the dough if need be. Conversely, a bit of water or more egg can be used to moisten the batter.
Heat the oil in a heavy skillet over medium low, add 4 patties, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Turn up the heat if there is no browning after 10 minutes. Flip the patties and cook the second side for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties. Carefully cut each patty in half, insert your favorite fillings, and enjoy immediately...or place whole in small bun with favorite burger trimmings
Makes 12 mini burgers.
DOUBLE BROCCOLI QUINOA
As a broccoli lover this is one of my faves.
3 cups cooked quinoa (recipe below) or use pasta, farro or rice
5 cups raw broccoli, cut into small florets and stems
3 medium garlic cloves
2/3 cup sliced or slivered almonds, toasted
1/3 cup freshly grated Parmesan
2 big pinches salt
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup heavy cream
Optional toppings: slivered basil, fire oil (optional-recipe below), sliced avocado
crumbled feta or goat cheese
Cook the quinoa and set aside.
Now barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.
To make the broccoli pesto puree two cups of the cooked broccoli, the garlic, 1/2 cup of the almonds, Parmesan, salt, and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.
Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pest a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, a drizzle of the chile oil, and some sliced avocado or any of the other optional toppings.
Serves 4 - 6.
To cook quinoa: rinse one cup of quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa, two cups of water (or broth if you like), and a few big pinches of salt until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.
To make the red chile oil: You'll need 1/2 cup extra-virgin olive oil and 1 1/2 teaspoons crushed red pepper flakes. If you can, make the chile oil a day or so ahead of time by heating the olive oil in a small saucepan for a couple minutes - until it is about as hot as you would need it to saute some onions, but not so hot that it smokes or smells acrid or burned. Turn off the heat and stir in the crushed red pepper flakes. Set aside and let cool, then store in refrigerator. Bring to room temp again before using.
WEEKNIGHT CURRY
I don't know why you couldn't serve this on the weekend..similar to my everyday curry...from Super Natural Every Day
1 1/2 tsp extra-virgin coconut oil or clarified butter
1 yellow onion, chopped
fine grain sea salt
2 zucchini, cut into 1/2-inch/1cm piece
2 ts red Thai curry paste
2/3 cup coconut milk (I use light)
8 oz/225 gr firm tofu, cut into 1/2-inch/1 cm cubes
2 cups/8oz/225gr cauliflower ( i used broccoli florets here)
12 asparagus spears, trimmed and cut into 1-inch/2.5 cm pieces (or just add 2 cups cauliflower and 2 cups broccoli and omit asparagus)
1/2 cup/120ml vegetable broth or water
1. Heat the coconut oil in a large pot over medium heat. Stir in the onion and a big pinch of salt. Saute' until the onion starts to become translucent at the edges, a couple of minutes. Stir in the zucchini and cook for 1 minutes more.
2. In the meantime, in a small bowl, mash the curry paste with a few tbs of the coconut milk. Add this to the pot and stir until the onion and zucchini are well coated. Stir in the remaining coconut milk. Bring it to a simmer, then add the tofu to heat through and the asparagus and cauliflower to lose its raw edge, a couple minutes. Uncover and add the broth. Stir and taste. Salt appropriately. Good with rice
LENTIL SOUP with SAFFRON YOGURT
2 cups black beluga lentils (or green French lentils), picked over and rinsed (I used regular lentils)
1 tablespoon extra virgin olive oil
1 large onion, chopped
1 teaspoon fine-grain sea salt
1 28-ounce can crushed tomatoes
2 cups water
3 cups of a big leafy green (chard, kale, etc), rinsed well, deveined, finely chopped
Saffron Yogurt (optional or omit for vegan)
a pinch of saffron (30-40 threads)
1 tablespoon boiling water
two pinches of salt
1/2 cup 2% Greek Yogurt
Bring 6 cups of water to a boil in a large saucepan, add the lentils, and cook for about 20 minutes, or until tender. Drain and set aside.
While the lentils are cooking, make the saffron yogurt by combining the saffron threads and boiling water in a tiny cup. Let the saffron steep for a few minutes. Now stir the saffron along with the liquid into the yogurt. Mix in the salt and set aside.
Meanwhile, heat the oil in a heavy soup pot over medium heat, then add the onion and salt and saute until tender, a couple minutes. Stir in the tomatoes, lentils, and water and continue cooking for a few more minutes, letting the soup come back up to a simmer. Stir in the chopped greens, and wait another minute. Taste and adjust the seasoning if need be. Ladle into bowls, and serve with a dollop of the saffron yogurt.
Serves 6 to 8.
Variations:
- You can serve it with a poached egg on top,
- or crunchy, fried shallots,
- with a drizzle of chive infused cream,
- or with chunks of tiny pan-fried butternut squash cubes.
- You can finish the soup by adding your favorite spices or spice blends. Smoked paprika, crushed chiles, toasted cumin, would all work nicely.
PUMPKIN and FETA MUFFINS
Fantastic savory muffins from Heidi to go with soup, salad or just with coffee for terrific, fast breakfast.
1 tablespoon unsalted butter
2 tablespoons olive oil
2 cups / 9 oz / 255g cubed pumpkin or butternut squash, 1/2-inch cubes (I used butternut squash)
salt and pepper to taste
1 large handful of baby spinach, chopped
2 tablespoons chopped parsley or cilantro (I used Italian parsley)
3 tablespoons sunflower seeds kernels
3/4 cup / 1 oz / 30g freshly grated Parmesan
100g / 3.5 oz / 1/2 cup cubed feta
2 teaspoons whole-grain mustard
2 large eggs, lightly beaten
3/4 cup / 180 ml milk
2 cups flour unbleached all purpose
4 teaspoons aluminum free baking powder
1 teaspoon fine-grain sea salt
Preheat oven to 405F / 200C, with rack in the top third. Use the butter to grease a 12-hole muffin pan and set aside.
Sprinkle the olive oil and some salt and pepper over the squash. Toss well and turn onto a baking sheet or roasting pan. Arrange in a single layer and bake for 15 - 25 minutes or until cooked through entirely. Set aside to cool.
Transfer two-thirds of the squash to a large mixing bowl along with the spinach, parsley, sunflower seeds, Parmesan, two-thirds of the feta, and all of the mustard. Gently fold together. In a separate bowl beat the eggs and milk together and add to the squash mix. Sift the flour and baking powder onto the squash mix, top with the salt and a generous dose of freshly ground black pepper and fold together just until the batter comes together, be careful not to over mix.
Spoon the mixture into the prepared pan, filling each hole 3/4 full, top each muffin with a bit of the remaining squash and feta (see photo up above). Bake for 15-20 minutes or until the tops and sides of the muffins are golden, and the muffins have set up completely. Let cool for a couple minutes then turn out onto a cooling rack. I like these muffins cooled a bit, served just warmer than room temperature.
Makes 12 muffins.
PEANUT BUTTER COOKIES
Vegan and delicious...yeah!
Heidi's notes:
Spelt flour bakes into a slightly darker cookie , whole wheat pastry flour is slightly blonder - more traditional in appearance in the end. Finish the cookies with chopped nuts or a sprinkling of flaky salt. I'd also recommend seeking out a peanut butter that is well combined, and not super-oily (extra slick) looking - to avoid problems with the cookie batter.
2 cups whole wheat pastry flour, spelt flour, or unbleached all-purpose flour
1 teaspoon baking soda
3/4 teaspoon fine grain sea salt
1 cup organic, chunky natural peanut butter
1 cup maple syrup
1/3 cup extra virgin olive oil
1 1/2 teaspoons vanilla extract
Preheat oven to 350F degrees. Place racks in the top third.
In a medium mixing bowl combine the flour, baking soda, and salt. in a separate larger bowl combine the peanut butter, maple syrup, olive oil, and vanilla. Stir until combined. Pour the flour mixture over the peanut butter mixture and stir until barely combined - still a bit dusty looking. Let sit for five minutes, give one more quick stir, just a stroke or two. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. Press down on each one gently with the back of a fork. It's a loose batter, so if you're set on doing criss-crosses, go ahead and chill the batter for an hour or so before this step. Bake for 10, maybe 11 minutes - but don't over bake or they will be dry. Let cool five minutes and transfer to a cooling rack.
Make 2 - 3 dozen cookies.
"Act Naturally" The Beatles featuring Ringo!
"Please Mr. Postman" The Beatles, paying homage to Motown
What have you all been cooking? Missed you all the last couple of weeks! Please share your recipes and fave Beatle/McCartney music here!