Macrobiotic Soup for Lunch

There's something about soup that makes me fall madly in love every time I make it. I think that its the way that the flavors of each ingredient mix and create new flavors... And there's something incredibly zen about the way that the steam floats upward... Mmmmmmm....

To completely change gears on you... There is a lot of buzz in the vegan community about macrobiotics and it's benefits. I do not follow the macrobiotic philosophy exclusively, but it certainly has benefits. Macrobiotic means "good life." The philosophy is somewhat complicated, but it boils down to a few key ideas. Practitioners emphasize eating whole grains (not their bread products, but the actual seeds), vegetables, seaweed, and fermented foods like miso. Their way of eating intends to bring balance to the body (like yoga!). 

For this barley soup, you will need:

1 inch piece of kombu seaweed (I order this from www.edenfoods.com/ I've never tried this soup without it, but I bet you could if you don't just have loads of seaweed in your cupboard)

1 cup pearled or hulled barley

1/2 cup dried shitake mushrooms (you can really use any mushrooms you want- dried shitakes are my favorite)

3 slices of ginger

6 cups of water

any vegetables you like in your soup (I like carrots and celery in this soup)

1 large onion

3 tbs wheat or oat flour (you can put oatmeal in a coffee grinder and use it, too)

3 tbs red or barley miso

juice of 1/2 lemon

parsley for garnish

Directions: Place the kombu at the bottom of the pot, then add the mushrooms, ginger, any vegetables you are using, barley and water. Cook on medium for 30-40 minutes. When the barley is soft, saute your onion for 3-4 minutes on medium high, until translucent. Add your flour to the onion and coat it well. Pour your onion into your soup and reduce heat. Ladle some of your cooking liquid into a container and add your miso. Miso may take a while to dissolve- I mix it up with a fork. It's important to make sure that you don't boil the miso- it will kill the enzymes in the miso that make miso good for you. When your miso is dissolved, pour it into the soup, add your lemon juice and parsley and serve! I usually remove the kombu and ginger before serving, but if you're a purist, you'll want to eat them. 

I usually eat this soup with fried tofu and steamed collard greens with carrots. Simply saute your tofu with some sunflower seeds or sesame seeds, soy sauce and oil until golden brown. Steam your greens and carrots lightly and then dress them with 1 tsp umeboshi vinegar (a salty, yummy brine) and 1 tsp of flaxseed oil. 

Lunch!!!!

Pressure Cooking

If you're a vegan or vegetarian, beans are undoubtedly a staple food for you. Beans are wonderful little magical seeds that provide protein, fiber, vitamins and minerals. I have never met a bean I didn't like! Black beans are my favorite- I think that they taste good in everything!

However, organic canned beans are often 30-50 cents more expensive than their non-organic counterparts. (FYI- watch ingredients, too. Sometimes, non-organic beans, especially the refried varieties sometimes contain pork lard- Gross!) My local grocery store often has a special on their organic canned beans, but not this week, and I had a craving for my black bean stew... What's a lady to do in this situation?

Dried beans (ever organic ones) are cheap and available in most grocery and bulk food stores. I keep some on hand for when the canned varieties aren't available. Dried beans need lots of love and attention, though, and if you don't have 3 hours between work and dinner, they can be a serious pain. Again, what to do?

Soaked beans can cook in a pressure cooker in about 5 minutes. I know pressure cookers are out of style, but they are making a pretty great comeback (like skinny jeans and day-glo? Hmmmmmm...). Here's what I did: I stuck a cup of dried beans in 3 cups of water out on the kitchen counter when I left for work. When I got home, I  rinsed them off in a strainer and stuck the beans in my pressure cooker. You need 3 cups of water per 1 cup of beans. If you have some kombu seaweed lying around, stick some in the bottom of the pot for extra minerals. I pressure cooked them for about 5 minutes, and I let the pressure drop naturally (this just means that you turn off the heat and go walk your dog). When I got back from walking my dog, I had 3 cups of perfectly cooked beans. I then removed the beans and water, threw all of the ingredients of my favorite black bean stew (check this blog's homepage, it's here) i back into the pressure cooker. I cooked that for 5 minutes, let the pressure drop naturally (again, let it sit while you make a salad and set the table), and I have dinner. Quick, easy, nutritious... Awesome!

Indian Feast!

Indian food is where it's at! I love it! However, my area had a sad and serious lack of Indian restaurants, so if I want good Indian food, I have to rely on my own skill. Chana Masala is an easy and very basic Indian dish. I also attempted to make Naan, an Indian flatbread, which was tasty, but not very flat.

For the Naan:

Preheat your oven to it's lowest temperature and place some boiling water in a pyrex dish inside the oven. (The water helps the bread to rise and form a nice crust)

You will also need:
1 packet active dry yeast
1/4 c warm water
1 tsp sucanat, sugar or agave
1 1/2 tsp ground flaxseed
2 tbs water
3 1/2 c whole wheat flour (again, I use Prairie Gold)
1/2 c vital wheat gluten (I use this because it makes a whole wheat bread rise better)
1/2 tsp salt
6 tbp nondairy butter (I use Earth Balance), soft or melted
1/3 c non dairy yogurt (plain)
1 c nondairy milk (I usually use Almond Breeze)

Dissolve your yeast in your warm water. Add your sugar to help activate the yeast and stir it well. Allow it to sit for 5 to 10 minutes, while you mix up your flour. Stir flour, gluten, and salt into a bowl. In a separate, small bowl, whip your flaxseed together with 2 tbs of water. Once your yeast mixture is all frothy and beer-scented, pour it into your flour. Also add your flaxseed mixture, your yogurt, 2 tbs of your butter, and your "milk." Stir it enough to make a dough. Your dough should form a ball easily and not be too sticky. If it's too sticky, add flour. If it's too stiff, add milk. Turn off your oven, cover with a wet cloth, and let sit for 2 hours. Go dance around your yard or something equally fun and silly.

After the 2 hours are over, remove your bread from the oven, and preheat oven to 450 degrees. I always leave the pyrex container with the water in there. Knead the bread for about 5 minutes (if you have an electric stand mixer, use it!). Divide it into about 8 equal balls and roll them out until they are about 1/4 inch thick. Oil your pan well and drizzle the rest of your "butter" over the bread. Bake for about 8 minutes.

For the Chana Masala, you will need:

1 large onion, diced
2 or 3 cloves of garlic, minced
1 tbs oil (for sauteing, I use high-heat safflower oil)
1 can diced tomatoes
1 can chickpeas, please make sure you rinse and strain
1 tsp minced ginger
1 tsp (or more!) garam masala or curry powder
3 tbs nondairy yogurt, plain
the juice of 1 lemon
parsley or cilantro to garnish

Saute your onions and garlic in a large frying pan or wok at medium-high for about 5 minutes. I usually let the oil heat up while I do my chopping. Next, add your tomatoes, chickpeas, ginger and spices. Reduce the heat to medium and cover. If you want to add more spice, do. Let this "stew in it's own juices" for as long as it has enough liquid to cook in. This is a great dish to make for guests who are chronically late, because you can lower the heat and let it sit around like a stew. It only gets better. At least let it stew for 20 minutes. About 5 minutes before serving, stir in your yogurt and your lemon juice. Right before serving, add your garnish.  Either serve over rice or with your bread. A raw salad pairs well with this.

Eat up! It's delicious and good for you!

Why Organic?

Organic food is more expensive. The cost of living is rising because of the rising cost of fuel and you already have insane amounts of bills to pay. You're not made of money, right? Me either. So, why organic, especially if it costs so much?!?!

Organic food does not contain pesticides. Pesticides, you remember, are designed to kill bugs. They also kill birds and rabbits and other animals who make their homes outside. Pesticides kill earthworms, who are actually necessary for us to sustain life on this planet (yeah, I know they're weird and gross, but we can't live without them). Anything that is designed to kill something can't be yummy and healthsome. Furthermore, pesticide residues wash away when it rains and end up in ground water, and travel to lakes and streams and faucets. Gross! It also isn't sustainable.

Most companies who manufacture food aren't concerned about sustainability, environmental issues, or our health. They are, however, concerned about where we consumers spend our money. Your dollars are the greatest force of change in this situation. They're also really important to you, because you need them. I can't afford to buy everything organic, so here are some "rules" that I follow:



1. Try to buy local food that is in season. Local food is cheaper because it doesn't have to travel far. Gas prices are unreasonably high and using tons of it creates all manner of yucky environmental chaos. Check out your local farmers market. If you don't know where that is, check out www.localharvest.org.

2. Follow the rules of the "Dirty Dozen" and the "Clean Fifteen." If you don't know what I'm talking about, check out http://www.pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616/.

3. Don't buy anything from South America that doesn't have a thick skin. DDT is still legal for use in South America, and it's still incredibly dangerous.

4.  Don't buy manufactured snack food. Junk is junk. Even if it's organic. Things like chips and candy and donuts are crap. The organic version might eschew high fructose corn syrup and trans fats, but it's still crap for your body and tough on your wallet.

5. If you're not vegetarian or vegan, practice "Meatless Monday." Meat consumption is hard on the environment and hard on your body. Check out www.meatlessmonday.com for more information.

Ultimate Morning Smoothie

Waking up is tough. Making time to get a nutritious breakfast is also tough. "They" say that breakfast is the most important meal of the day, and I agree. Your breakfast sets the tone for the rest of your day's eating...

So if I have a Coke and a box of Dots (they're vegan!), my blood sugar is going to spike and crash, and it's likely that I'll want more way before lunch time. Constantly unstable blood sugar will also put you in a bad mood, because the high spikes and crashes are a lot like bipolar disorder. Yuck! 

I love smoothies. I especially love green smoothies. It's a great way to get more greens into your belly, and you can't taste them when they're blended with a bunch of fruit. Awesome!!!!

This smoothie serves 2, but I usually drink the whole thing myself. You will need:

1 banana

1/2 c of berries, frozen or fresh (I used frozen blueberries)

1 container soy yogurt

1 tbs ground flaxseed

1 tbs wheat germ

1 generous handful of greens (I prefer spinach for smoothies, it blends nicely)

1 c water (you may want more; I like a "thinner than a milkshake" consistency)

1 handful of ice cubes (especially if it's a hot day)

Simply throw all of your ingredients into your blender and blend until they aren't ingredients anymore!

Feel free to play with your food: Use mango, kiwifruit, pineapple, strawberries, cherries, raspberries, blackberries- whatever you want.  If it doesn't taste good like fruit (it should), add some orange juice or some stevia.

Truth in advertising: Depending on what fruit you use and how many greens you add, your smoothie might turn out to be an odd, unappetizing color. I drink mine out of a colored bottle, so if it looks nasty, I can still drink it in public without too much unnecessary commentary.  

7-Layer Bean Dip- The Ultimate Party Food!!!

This is one of my favorite things to eat EVER! It's pretty quick and easy, and it's just delicious! You will need:

1 can refried beans
1 tsp cumin
1 tsp chili powder
1 small can green chilies
1 c guacamole (recipe to follow)
1/2 medium onion, minced
1 container vegan sour cream (I use the Tofutti brand- it's delicious!)
1 jar salsa or pico de gallo
1 block vegan cheddar cheese (I use Follow Your Heart Vegan Gourmet)
black olives (optional)

To make your own guacamole:

2 avocados
3 cloves garlic
1/2 onion, minced
2 tbs lime juice
1 tsp sea salt

First, peel your avocados, chop and place in a small bowl. I run my garlic through a garlic press, but you can mince if you like. Add all of the ingredients together and mash with a fork.

So now you're ready to start your bean dip. Preheat your oven to 350 degrees. Pour your refried beans into a large casserole dish. Add your cumin and chili powder and mix well.

Next, pour your salsa or pico over your beans.

Next, place your chili peppers and onions lightly on the top.

Now, add your sour cream.

It's impossible to put in the sour cream without getting some other ingredients in it. That's okay. Now, add your guacamole.

Now, I know I bashed vegan cheese in earlier posts. This cheese works in this recipe. Anything mixed with beans and salsa tastes great! Shred your vegan cheese and place on top.

I mix a little bit of leftover salsa in with the cheese. If you're adding black olives, arrange them on the top.

Place in the oven for 30-45 minutes at 350. Go take a  shower before your party. Seriously, this is the best party food I've ever made.

Note: Play with your layers. Corn, green peppers. jalapenos, cilantro, whole black or pinto beans, or tomatoes are great in this. I've been known to heat the leftovers and serve it over rice the day after the party.

I am Featured on The Chris Taylor Show!

http://christaylorshow.com/ I was interviewed yesterday on The Chris Taylor Show podcast. Check it out! Warning: explicit language (not on my part, it's the host ; - ) )