Yellow-Eyed Beans

 Aren't these beans so pretty? It looks almost as if their little eyes were painted on them individually with a tiny paint brush. I picked them up at a co-op recently as I've seen black-eyed peas before, but I had never seen yellow-eyed ones, and I figured I had to try them.


Being able to try unique types of beans is just one reason why I cook with dried beans over canned beans. For more reasons why I prefer dried over canned and how to properly cook dried beans, see a previous post on beans here.

Spinach and Gruyere Quiche

Quiche is one of the first things I learned how to make when I was younger. It was easy to make and was always a hit in my family. And it can be easily made vegetarian with the meat-eaters still willing to eat it. Because it's that good. Quiche is really versatile. I've had some really great asparagus, mushroom, and tomato quiches and I've also had quiches made with various cheeses, from cheddar to feta to Swiss. Also, fresh herbs like parsley, chives, and basil are wonderful additions.

This particular quiche is made with spinach, onions, and Gruyere cheese. Gruyere is an aged French cheese that has a wonderful flavor and is perfect in a dish like this. When making quiche, I like to make sure I use the best quality ingredients and that includes good quality dairy, local if at all possible, including organic cream (or milk), organic eggs, organic butter, and good quality cheese. The dairy industry in this country is absolutely horrible, with cows living in crowded, filthy, and unhealthy living conditions. They're given growth hormones and antibiotics, and are fed corn, when they naturally should be eating grass. I feel better supporting sound farming practices because the result is healthier food and a healthier environment.

 This quiche is sure to be a hit. It's something I like to make when I want something a little extra special, and everyone I've made it for seems to really like it. Like I said, it's so easily adaptable. Just always use the same cream (or milk) to egg ratio and then add whatever you want to it. This one is even made with 100% whole wheat crust. I definitely want to try making my own whole wheat crust someday, when I have a bit more time on my hands. But just look at that crispy cheesy top. How can anyone say no to that?

I recommend serving this quiche with a nice fresh green salad filled with seasonal vegetables and a light dressing  to balance the richness of the quiche.

Spinach and Gruyere Quiche
4 organic eggs
organic cream or milk (see recipe for how to measure)
1 onion, finely chopped
2 cups baby spinach
3/4 cup freshly shredded Gruyere cheese (or Swiss)
1/2 tbs butter
100% whole wheat pie crust
sea salt
freshly ground black pepper

1. Preheat oven to 350 degrees. In a large frying pan, cook chopped onion in butter and a pinch of salt until onions are really soft. Add the spinach and cook until the spinach is just wilted. Remove from heat.

2 Add half of the shredded cheese to the bottom of the pie crust. Put the spinach and onion mixture on top of the cheese.

3. Crack 4 eggs into a 2-cup measuring cup and beat well. Now add cream or milk to the beaten eggs in the cup until it reaches the 1 1/2 cup line. Add 1/2 tsp of sea salt and some freshly ground black pepper.

4. Pour this custard over the spinach, onions, and cheese in the pie crust. Don't overfill the crust, or else it will spill over. On the other hand, of you find that you don't have enough custard, just pour some more cream into the quiche. Sprinkle the remaining cheese on top.

5. Bake for 35-40 minutes or until the top is lightly golden. Let it sit for about 10 minutes after removing it from the oven (if you can look at it for that long before devouring it) to make sure it sets. Slice and enjoy.

Broccoli Cheddar Soup

I know that broccoli cheddar soup doesn't exactly have the reputation for being the healthiest. It's a creamy comfort food that tastes delicious, but usually contains too much cheddar and not enough broccoli. But when I discovered this here soup on Heidi's beautiful blog, I realized that you don't need to sacrifice flavor for nutrition when it comes to good old broccoli cheddar soup.

The only dairy in this soup is less than a cup of freshly grated sharp cheddar cheese. The rest is vegetables. The creaminess comes from pureed potato, onions and lots of broccoli. Added flavor comes from some dijon or whole grain mustard, which really brings this soup to a whole other level. I've made this soup numerous times and I love how easy it is. It's perfect with a salad, a slice of quiche, or a sandwich. Or just by itself.

Since there isn't a lot of cheese in the soup, it's important to use the sharpest cheddar you can find. The longer it has aged, the better it will be. Try to use an organic potato, since the skin is left on (for extra nutrients) and potatoes are one of the vegetables that have a lot of pesticides, as discussed here.

Broccoli Cheddar Soup
(adapted from Heidi at 101cookbooks)
1 large organic russet potato, unpeeled, cut into thin chunks
1 very large head of broccoli, cut into small florets (I also cut up the stem...I don't waste any part of it)
1 large onion, chopped
2 cloves garlic, minced
3 1/2 cups organic vegetable broth
2 tbs olive oil
3/4 cup freshly grated sharp cheddar cheese
1 1/2 tbs dijon or whole grain mustard
sea salt

In a soup pot, cook the onions in olive oil and a pinch of sea salt over low heat until they soften nicely. Add the garlic and the potatoes. Cook for about 3 minutes and then add the vegetable stock. Let simmer until the potatoes are cooked through, about 15 minutes (your potatoes will cook faster if you cut them thin and small). Turn off the heat. Add the broccoli florets and chopped broccoli stems and submerge them in the hot broth. The heat will lightly cook the broccoli. When the broccoli turns bright green, (which only takes 3-4 minutes), transfer the soup to a blender. Add the cheddar cheese and mustard and blend until nice and creamy. Serve with extra cheddar on top.

Makes about 4 servings

Vegetable Sushi

Have you ever watched a sushi chef? Like really watched them delicately but swiftly spread the sticky rice onto the nori, then place the perfectly sliced fish or vegetables over the bed of rice? And the best part is when they roll it all up and slice it into beautiful circles. It's an art form, really. And it's absolutely delicious.
I've had Japan in my heart and mind ever since the horrible earthquake and tsunami that struck that beautiful country. The Japanese have such a long road ahead of them and sadness for those people and all who were lost is such a real thing for me right now. So I figured to honor the wonderful Japanese people, I would make some sushi. Let us all keep the Japanese in our prayers.

Making sushi is quite the endeavor. It's pretty time consuming, but the end results are more than worth it. I recommend making it with someone, to share the prep work, but also share the deliciousness when it's complete. I've made sushi a few times for myself, and it tastes wonderful, but I have to admit, it's a little sad eating it by myself.

I will do my best here with explaining the whole process, but I learned to make sushi the first time by reading my beautifully photographed sushi cookbook given to me by someone really special. Also, YouTube has some great step-by-step videos about how to roll the sushi. Now, according to my pretty sushi cookbook, the traditional way to make sushi is very methodical and kind of technical at times. I'm just showing you the easiest way that I've learned how to do it. It's really not as hard as it looks, it just takes time, a really sharp knife, and patience. I find that making sushi relaxes me. There's something totally Zen about it. Sounds weird? Try it.

I use short grain brown rice when I make my sushi. It's not traditional, nor is it as sticky as white sushi rice, but it works totally fine and it's so much healthier because the entire rice grain is preserved. Nori, and any other type of seaweed for that matter, is incredibly healthy and high in various minerals. Feel free to add other vegetables to this (I've used asparagus and sweet potatoes before) and also fish. If using fish, make sure it's sustainably sourced, super fresh (it should have no fishy odor), and preferably wild caught.

You will need a sushi mat for this. They're really inexpensive and are sold at grocery stores in the Asian section.

Vegetable Sushi
For the sushi rice:
1 1/2 cups uncooked short grain brown rice (it needs to be short grain, not long grain)
3 cups water
4 tbs rice vinegar
2 tbs sugar
1 tsp salt

For the roll filling
1 large carrot, cut into matchsticks (see photo)
1 cucumber, cut into strips
1 avocado, sliced
nori seaweed sheets

Extras
Wasabi powder
Soy sauce

1. Start by adding the rice and the water to a rice cooker and cook until the rice is done. It takes awhile to cook, so you can get all of your prep done during this time.

2. While the rice cooks, cut up all of the vegetables and set aside.

3. In a large bowl, whisk together the rice vinegar, sugar, and salt until the sugar and salt is dissolved (or almost dissolved). When your rice is done cooking, add it to the large bowl with the vinegar mixture and stir thoroughly. The rice will absorb the mixture and taste divine. Put the bowl with the hot flavored rice into the freezer for about 10 minutes to cool it down a bit. You don't want to put hot rice onto the nori sheets, believe me.

4. After the rice is adequately cooled (it can still be a little warm), lay a sheet of nori on your sushi mat. Place about 2/3 cup of cooked rice onto the nori sheet and spread it gently with a spoon so it's evenly distributed across the nori. Leave about 1 1/2 inches across the top of the nori sheet with no rice.

5. Now, add some vegetables in a line across the bottom of the now rice covered nori (Well, it's almost covered. Remember, you still have that 1 1/2 inch strip of bare nori acoss the top). See the above photo for a guide to the amount of vegetables to use.

6. Next is the fun part. Start from the bottom where the vegetables are. Place your fingers over the vegetables to hold them in place, then use your thumbs to lift the edge of the rolling mat closest to you over the filling, forming it into a roll. Roll the mat up, pressing it all around the nori to keep the roll firm. Lift up the top of the mat and turn the roll until the edges of nori touch and seal the roll. When the edges of nori come in contact, they seal themselves. Roll the entire roll once more with the mat and exert gentle pressure to make sure the roll is firm. You now have a sushi roll! You're almost there!

7. With a sharp knife, gently slice the roll into one inch discs. This takes practice. Don't be down on yourself if they don't look too pretty or fall apart. You have to make more rolls to finish the rice, so you get to practice.
Continue this process until you finish all the rice. This makes about 5 or 6 rolls, enough for two hungry people or one person with lots of leftovers. Serve with prepared wasabi (equal parts water and wasabi powder, mixed into a paste) and soy sauce and enjoy it. Savor it. You deserve it after all that work.

Goji Berry and Blueberry Oatmeal

I always welcome new exciting ways to liven up my bowl of oatmeal in the morning. I'll be honest, sometimes I get pretty bored with it. I happened to pick up some dried blueberries and dried goji berries recently in the bulk section of an amazing food co-op. These little berries are quite expensive normally, but such a treat when I can get a small amount in bulk. Goji berries are said to have tons of antioxidants in them, which is great, but their chewy texture, pretty color, and sweet-sour taste are other reasons why I like them. And blueberries rate pretty high on the antioxidant scale, as well, but I prefer them freshly picked in the summer over dried any day. Although, these dried blueberries really made my oatmeal extra interesting this week.

The addition of the walnuts and raw green pumpkin seeds just made this oatmeal so colorful and exciting to eat, as well.  Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K. I'm not a huge fan of the flavor of raw pumpkin seeds, but when mixed with berries and nuts, I can usually handle them. Walnuts are incredible nuts, high in Omega 3's and they also have anti-cancer, anti-oxidant, and cardiovascular health benefits. So much research has been done on these nuts and they are totally worth adding them to the diet regularly.

So basically this is a beautiful superfood-laden bowl of oatmeal. Even trying just one of its components can provide health benefits. And it sure makes a boring bowl of oatmeal much more interesting.

Southern Italian Broccoli Rabe with Wheat Berries

 Broccoli Rabe, also known as rapini, is such a great vegetable. It's used primarily in Italian cooking, namely southern Italy. It's a pungent and bitter green with tough sweet stems, giving it so much character. It doesn't taste like broccoli at all really, even though it resembles it with its small florets. As with all leafy greens, it's incredibly high in vitamins, especially vitamin C.

I also wanted to say a quick word on cooking broccoli rabe. Since the stems are tough and cook much slower than the delicate leaves, I find that blanching it is the way to go to get perfectly cooked broccoli rabe. I hardly ever blanch my vegetables because I'm worried about nutrients I'm losing in that boiling water, but in this case, quickly blanching the broccoli rabe really makes it have the perfect texture. First, cut off about two inches of the tough fibrous stems off. To blanch, all you need to do is bring a pot full of water to a boil. Turn the heat off and immediately add the greens. Submerge the greens in the boiling water for literally 10 seconds (sometimes I do it for less). The greens will magically turn a beautiful vibrant green color. Then, submerge the greens in a bowl of cold water, or sometimes I even strain the greens and rinse them under super cold water briefly. Basically, you're "shocking" the greens, stopping the cooking process, and preserving the green color and texture. For extra flavor, I briefly saute the blanched greens in olive oil and garlic. Perfection right there.

The measurements in this particular recipe are not exact. I just used what I had on hand, like olives, roasted red peppers, and roasted tomatoes to make a nice southern Italian nourishing meal. You can certainly make this with whole wheat pasta instead of the wheat berries and I suspect chickpeas would be great in this, as well. And I'm sure Parmesan cheese shavings would be wonderful, too.

Broccoli Rabe with Wheat Berries
2 cups cooked wheat berries (for instructions on how to cook them, check out the bottom of this recipe)
1 cup cooked white beans
1/2 lb broccoli rabe, blanched (see above for instructions)
2 cloves garlic, minced
olives, chopped
roasted or sun dried tomatoes, chopped
small roasted red pepper, chopped
crushed red pepper flakes
fresh basil (if you have it)
sea salt
olive oil

Start by sauteeing the blanched broccoli rabe very briefly in garlic and oil. Add some crushed red pepper flakes, sea salt, chopped olives, tomatoes, roasted red peppers, and some torn basil leaves. Add the wheat berries and beans and stir to combine. May be served warm or cold, as a salad.

Watermelon Radishes

Aren't they gorgeous? It amazes me how beautiful food can be.

Meyer Lemons...A Taste of Sunshine

I discovered Meyer lemons for the first time over the weekend. I'm in love. They are thought to be a cross between a true lemon and a Mandarin orange and they're not widely found in typical grocery stores. You may not be able to tell from the photos, but they are these small, smooth, floral-scented, yellow-orange gems.  Yes, the peel really smells like flowers. And the flesh smells like oranges. And they taste like super sour tangerines. And they're not as yellow as a typical lemon. Ok, I'm really not doing them enough justice in this description, but believe me when I tell you, they're divine. I wasn't very creative today and didn't make anything special with them. But I did manage to cut one open and squeeze some of its sparkling juice into a nice glass of cold water.  It made my water so much more special and I smiled. I felt like I was drinking sunshine.

Whole Wheat Pasta with Broccoli

This dish has got to be one of the simplest things I make when I want dinner fast. Whole wheat pasta with plenty of garlic and extra virgin olive oil and some type of vegetable is my go-to meal when it's a late night and this broccoli and olive combo is my favorite. It's actually a variation of something I grew up eating when my mom ran out of things to make for dinner. I make it special by adding roasted or sun dried tomatoes and different types of olives and sometimes I throw in chickpeas and some fresh basil. I always top it with plenty of freshly grated sheep's milk Pecorino Romano or Parmesan cheese...the dish is incomplete without it, in my opinion. You can totally keep it super simple with just broccoli, pasta, garlic, and olive oil, as I sometimes do when I don't have any olives or tomatoes, and it's still delicious. Just don't forget the cheese, of course. I should also add that this keeps really well and can be eaten cold as a pasta salad.

These are just rough measurements. There's really no exact science to this. Sometimes I use more broccoli or less pasta, it just depends how hungry you are or how many people you're serving.

Whole Wheat Pasta with Broccoli
2 cups 100% whole wheat pasta
1 large head of broccoli, cut into florets
2 cloves of garlic, finely chopped
3 tbs extra virgin olive oil
5 sun dried or roasted tomatoes, chopped
mixed olives (I like kalamata olives, oil cured black olives, and green olives)
crushed red pepper flakes
grated cheese
sea salt

In a pot, bring salted water to a boil. Add the pasta and cook until al dente. Drain. In the meantime, add the garlic and oil to a large frying pan and cook until fragrant (about 30 seconds) on low heat. Add the broccoli florets and stir. You may need to add a spoonful of pasta water to prevent burning. Just cook the broccoli until it's bright green and still crunchy to preserve its nutrients. Add the tomatoes and olives and stir in the cooked pasta until combined. Serve with freshly grated cheese on top.

Organic Food

I haven't written too much about organic food, and I really wanted to discuss it today instead of posting a recipe because I believe it's such an important topic. It's also an incredibly complex and controversial topic, and while I am very passionate about it, I am not an expert. Fruits and vegetables are the absolute best source of antioxidants and phytochemicals on the planet, but unfortunately our current food and agricultural system allows toxic herbicides, pesticides, and fertilizers to be used when growing produce. This not only severely devastates the soil, water supply, and wildlife, but it also exposes us to unnatural and toxic chemicals that our bodies were not designed to handle. These chemicals are known to cause many health problems, and it should also be mentioned that the poor quality of the soil that these fruits and vegetables grow in actually causes a reduction in nutrients within the food. Research has shown something grown without the use of these toxic chemicals is actually more nutritious that its conventional counterpart.

The best way to avoid these chemicals is to consume produce that is grown without the use of toxic herbicides, pesticides, and fertilizers. Consuming locally grown food from farmers who do not use these is ideal, because supporting the local farmer not only benefits the local economy and local agriculture, it also reduces the transportation needed to transfer the food. This ensures the freshest, healthiest food is getting to your table, while reducing your exposure to toxic chemicals that truly have a negative effect on the body.

I live in an area where the peak growing season is the summer through early fall, so during that time, I shop at farmers markets, grow some of my own vegetables, and pick local berries and other fruits from local farms. But other times during the year, I try to buy organic as much as possible. Since a large part of the food I buy is fresh produce, I believe it's important to buy organic.

Now a big problem with organic food is the price.  It's pretty sad that the healthiest food in this country is also the most expensive. And something that I've found pretty helpful is a list of "The Dirty Dozen" and "The Clean Fifteen." These are two lists put out by the Environmental Working Group (EWG), which includes foods grown with the highest concentration of toxic pesticides and foods that have the lowest concentration of toxic pesticides. I have them listed here for your reference, but you can also download a handy card with these lists on it from the EWG website, along with tons of amazing resources. I truly recommend the site for reliable and reputable resources.

The Dirty Dozen                                            The Clean 15
Celery                                                                           Onions
Peaches                                                                         Avocado
Strawberries                                                                 Sweet Corn
Apples                                                                           Pineapple
Blueberries                                                                    Mangoes
Nectarines                                                                     Sweet Peas
Bell Peppers                                                                  Asparagus
Spinach                                                                         Kiwi
Cherries                                                                        Cabbage
Kale/Collard greens                                                     Eggplant
Potatoes                                                                        Cantaloupe
Grapes (Imported)                                                         Watermelon
                                                                                      Grapefruit
                                                                                      Sweet Potato
                                                                                      Honeydew Melon

These are two helpful lists that can be a step to choosing "cleaner" produce. Whenever I need to use any foods on the "Dirty" list, I try to buy organic when it's affordable. I have also found that it's more affordable to buy organic when the food is in season. For example, organic bell peppers are much more affordable in the summer than in the winter and organic blueberries cost almost the same as conventional blueberries during blueberry season. Furthermore, I find that organic greens, like kale, collards, and spinach (which I eat a lot of) actually cost almost the same as the non-organic greens all year around. For all other produce not listed in either of these lists, I buy whatever I can afford and just make sure I wash everything thoroughly. It is possible to limit your pesticide exposure and still eat many fruits and vegetables while also keeping your grocery bill manageable.

Not-so-Traditional Cinnamon Raisin Irish Soda Bread

      I don't have a drop of Irish blood in me. I've never really celebrated Saint Patrick's Day. I've never even tried corned beef. And I've never really felt like I was missing out on anything. Until my Irish soon-to-be husband made me try Irish soda bread. I have to say that I liked it a lot. It's not overly sweet, which I like, and I loved the plump raisins. Over the years, we've tested different recipes for this bread and we've found that it tastes good however you make it. A bonus in this recipe is that it's made with 100% whole wheat flour, which makes it extra hearty and super healthy. I decided to add some cinnamon to this particular batch of soda bread. I figured that cinnamon and raisins go well together, so it wouldn't hurt. Actually, it worked out pretty well. Slathering butter on a piece of cinnamon bread with plump raisins hot out of the oven was a perfect way to start the day.  It's a new twist on a traditional favorite.

Cinnamon Raisin Irish Soda Bread

4 cups whole wheat flour

3-4 tbs raw sugar

1 tsp salt

1 tsp baking soda

1 1/2 tbs cinnamon

5 tbs cold unsalted butter, cubed

1 cup raisins

1 large egg, lightly beaten

2 cups buttermilk

Preheat oven to 425. In a very large mixing bowl, add the flour, sugar, salt, baking soda, and cinnamon. Stir well to combine. With a pastry cutter or your clean fingers, work the butter into the flour mixture until it resembles coarse meal. Then add the raisins. Next, add the egg and buttermilk and mix with a wooden spoon until it becomes too stiff to mix. Then, gently knead to moisten the flour and form the dough into a rough ball with your hands. Form the ball into a round loaf and transfer to a buttered pie dish or cast iron skillet. With a large knife, cut an X in the top about 1 1/2 inch deep (see in the photo above of the uncooked loaf). This will ensure that the bread cooks evenly in the center. 

Bake for 35-45 minutes or until the top is golden brown and a butter knife inserted in the center comes out clean. If the top is getting too dark, cover it with tin foil. Let the bread cool for 5-10 minutes and serve warm with butter. Best when eaten toasted and preferably within 2 days. You'll be lucky if it lasts that long.

Black Bean and Quinoa Burritos

Burritos are one of those foods that everyone loves. They're like comfort food. I remember in my dining hall days of college ordering black bean burritos from the burrito counter, savoring their taste, but feeling incredibly bloated and sick after eating them. I wondered what was in them and cringed at the thought of the unnatural ingredients I was eating. These here burritos, however,are incredibly healthy. These aren't your typical burritos that make you feel guilty after eating them. And, they're incredibly tasty. The lime is really key...my fiance loved how it brought out the flavor of all the ingredients. And the cilantro...well, cilantro is just amazing, so use a lot.

I decided to add quinoa to these burritos. Quinoa is actually the seed of a plant that is related to beets, chard, and spinach. It has become more and more popular recently, and comes in different varieties, including white, red, and black. This particular seed is really special because it is an excellent source of plant based protein. What's even better is that quinoa is a complete protein, providing all nine essential amino acids, which is very rare in the plant world.

Black Bean and Quinoa Burritos

1 cup uncooked quinoa (I used a mix of black and white quinoa because I had both)

1 cup cooked black beans

1 large tomato, diced (or quartered cherry tomatoes)

small red onion, finely diced

1 small garlic clove, finely minced

1 avocado, diced

1 lime

cilantro (I like cilantro, so I used a lot)

sea salt

Sprouted multigrain or whole wheat tortillas (I used Ezekiel's sprouted grain tortillas. They're amazing.)

Sharp cheddar cheese, shredded

Start by cooking the quinoa*. While the quinoa is cooking, in a large bowl, add the diced onion, minced garlic, and the juice of one whole lime. Then stir in the diced tomatoes, beans, avocado, cilantro, and a teaspoon of salt. If you're using dried beans, you need this much salt. If you're using canned beans, you can probably scale back on the salt. When the quinoa has cooked, add it to the bowl with the vegetables and mix thoroughly. Fill tortillas with the mixture and shredded cheddar cheese.

Makes about 6 small burritos. The filling keeps very well in the refrigerator for a few days

*When preparing quinoa, it's essential that you rinse it in a strainer with plenty of water before cooking it to  remove it's bitter taste. Then, add  two parts liquid to one part grain and cook by adding it to a saucepan, cooking it until it absorbs the liquid and the seeds' curly "tails" unfurl and the center of the seed is transparent.

Hummus

Hummus is a huge part of my life. I make it all the time. It's pretty much a staple in my kitchen. And I'm not a fan of peanut butter and jelly sandwiches, so the other quick, easy, cheap, vegetarian alternative for a brown bag lunch is a hummus sandwich. I learned to make hummus at my first job working in a vegetarian cafe. I became a pro at it pretty quickly, making lots of batches for the hummus wraps, hummus sandwiches, and salads topped with a scoop or two of the chickpea puree.

At my next job at a health food store with a wonderful deli, I had to use my awesome hummus making skills to make eight gallons of the stuff for a group of over 200 swimmers after a big race in the Hudson River. Apparently, the race coordinators wanted to give the swimmers a healthy protein-packed post race snack, and I was told later that the swimmers loved it...there were hardly any leftovers.

I make my hummus with pretty much the traditional ingredients seen in the recipe below. Feel free to use more or less garlic (or roast your garlic beforehand to make a nice roasted garlic hummus), more or less spices, or even add a roasted red pepper to the food processor while you're pureeing it to make a lovely roasted red pepper hummus. It's up to you and it will take a few tries to make the hummus just the way you like it. I make hummus sandwiches all the time, usually stuffing a whole wheat pita with hummus, cucumber, and a bit of baby spinach. You could also use the hummus as a tasty dip for vegetables.

Hummus

1 1/2 cups of cooked chickpeas

1 clove of garlic (sometimes I use 2, but I really like garlic)

3 tbs tahini (sesame seed paste)

2 tbs lemon juice

3 tbs olive oil

1/4-1/3 cup water (really, just add the water in small batches until you get the desired consistency)

1 1/2 tsp cumin

1/2 tsp cayenne pepper

1/2 tsp of sea salt (you may need more or less, depending on your taste)

Put the garlic clove into a food processor and process it until it's nicely chopped. Add the chickpeas and the rest of the ingredients and some of the water and process. Add more water if it's too thick. Keep processing the hummus until it's nice and smooth. Put into a bowl or container and use it for whatever your heart desires.

Purple Potatoes

I couldn't help but buy a few purple potatoes recently. They are so beautiful looking, aren't they? They're much more interesting than the boring white potato, they taste exactly the same, and research shows they actually have incredible health benefits. The striking purple pigment is its nutritional crown and glory, courtesy of the antioxidant powerhouse anthocyanin, which is responsible for the purple and blue colors of fruits and vegetables, like blueberries, blackerries, red grapes, cherries, and eggplant. This flavonoid has been shown in studies to possess anti-cancer and heart-protective effects, as well as benefits such as boosting the immune system and protecting against age-related memory loss.

I prepared these purple beauties very simply. I just cut them up, coated them in olive oil, sprinkled sea salt, garlic powder, and smoked paprika over them and roasted them in the oven at 375 degrees until they were cooked through and a little crispy. They were delicious. Now that I've tried roasted purple potatoes, I wonder what purple mashed potatoes would be like. Something tells me they wouldn't be quite the same.

Spinach Salad with Blood Orange, Avocado, and Pistachios

I can't remember the first time I had a blood orange. Perhaps it was a few years ago. All I know is that I fell in love with them the moment I saw their dark red juice and tasted its sweet, almost raspberry-like flavor. They're pretty much available throughout the winter season, and that's probably one of the few things about winter that makes me really happy. When they're in season, I probably eat one every day, and when I pack them with my lunch, I often get funny looks from people who are genuinely worried about the dark scary color of my orange. Obviously they're missing out.

We're told from many places that spinach is a good source of iron. This is true, however, this plant source of iron is much more difficult for our bodies to absorb than say, a piece of steak. But, miraculously, when a plant source of iron, like spinach, is consumed with some sort of acid (like let's say the ascorbic acid, or vitamin C, of a blood orange), the iron is much better absorbed by the body. That's why it's a good idea to consume your iron-rich leafy greens with some source of vitamin C to get the full iron benefit (especially if you're a vegetarian who gets all of your iron from plants).

This is my first attempt to actually use a blood orange in a recipe...I always just peel one and eat it by itself. I wanted something vibrant, and this salad just came to mind. I just love the colors and the flavor is great. Swap out the spinach and use arugula, if you like. For extra protein, add some black beans or crumbled feta cheese.

Spinach Salad with Blood Orange, Avocado, and Pistachios
Baby Spinach
Blood Orange
Avocado
Pistachios, unsalted

For the Dressing:
Dijon Mustard
Honey

Put desired amount of baby spinach in a large bowl. Add segmented blood orange slices, sliced avocado, and shelled pistachios. In a small cup, mix equal parts dijon mustard and honey. If you like it sweeter, add more honey. Pour desired amount of dressing over the salad and toss lightly. That's it!

Hearty Mushroom Soup

I understand that many people are on the fence about mushrooms. Ok, actually, many people can't stand mushrooms. I am not one of those people. I adore mushrooms. When prepared the right way, they are rich and satisfying. For vegetarians, mushrooms are great because they can provide a source of plant protein and can add a meaty quality to a host of dishes.

Research has been done on various types of mushrooms and it has shown that mushrooms have anti-cancer, immune boosting, and antioxidant properties. Mushrooms are also an excellent source of many minerals including selenium, copper, potassium, phosphorus, and zinc. They are also an excellent source of B vitamins including vitamin B2, pantothenic acid and niacin. In addition, mushrooms are a very good source of vitamin B1, vitamin B6 , and manganese.  For more information about the research and health benefits of crimini and shiitake mushrooms, take a look here and here.

This particular soup really showcases various mushrooms' flavors. The recipe is loosely inspired by a creamy mushroom soup served at a local restaurant that I absolutely love. This one is far less creamy, making it a lot healthier, but still SO tasty. Like many of my recipes, this one is easily adaptable. This time, I used this awesome blackish purple rice called Forbidden Rice (cool name right?). Supposedly, this dark colored rice has some amazing health benefits. However, I could have easily used brown rice, wheat berries, wild rice, or barley as a grain. Use whatever variety of mushrooms are available (I just happened to use crimini, portobello, and oyster mushrooms this time). You can even add some baby spinach at the very end, after the heat has been shut off, to add some green color and extra nutrients. Have fun with it. If you're a mushroom lover like me, I'm sure you'll like this soup.

Hearty Mushroom Soup
1 pound of mixed mushrooms, wiped clean with a damp cloth and chopped into small pieces
1 onion, finely chopped
3 cloves of garlic, minced
2 celery stalks, chopped
1 tbs butter
2 tbs olive oil
3 fresh sage leaves, finely chopped
1 tbs fresh dill, chopped
1/2 cup white wine (optional, but recommended)
1 cup cooked rice
1 1/2 cups water or vegetable broth
2 tbs heavy cream (or half and half)
sea salt

In a large pot, saute onion, celery, and garlic in butter and olive oil with about 1/2 teaspoon of salt until nicely softened, but not brown. Add the chopped sage and dill. Then, add the mushrooms and stir to coat them in the butter and oil. Add another 1/2 teaspoon of salt. After about 2 minutes or so, add the wine to de-glaze the bottom of the pot, and continue to let the mushrooms cook. When the mushrooms are nicely cooked, add the water or vegetable broth and the cooked rice. Bring to a boil and then turn off the heat. You may need to add a bit more or less water or broth in case the soup is too thick or thin. It's really up to you how thick you want it. Taste the soup, add salt if you think it needs it, and then stir in the heavy cream. Ladle in to bowls and garnish with chopped fresh dill, if you like.

Super Moist Whole Wheat Banana Bread

This is one of the very few things that I can bake well. And it's actually my favorite thing to bake. I've used the same recipe for years and it never fails me. And don't let the whole wheat flour scare you away. It lends such a great texture to the bread and it makes it incredibly healthy, with whole grains instead of refined white flour, which is stripped of all its nutritional value.

 Many banana bread recipes I find are way too sweet, when they really don't need to be. With all those sweet ripe bananas in there, it really pays to add less sugar and let the natural sweet banana flavor shine through.

 This bread really couldn't be any easier to make. It's almost impossible to mess it up and I guarantee you will think it's delicious. To mash the bananas, just unpeel them, put them in a bowl, and mash with a fork, or even a potato masher if you have one. And do not skimp on the raw sugar that's sprinkled on top! It makes a wonderful crunchy sweet crust that makes the banana bread extra special.

Super Moist Whole Wheat Banana Bread
4 ripe mashed bananas (the riper, the better)
1/2 cup raw sugar (plus 3 tablespoons for sprinkling on top)
2 eggs
6 tbs melted butter
1 tsp vanilla extract
2 cups whole wheat flour
1/2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/2 cup chopped walnuts (optional)

Preheat oven to 350 degrees. Butter a loaf pan and set aside. In a large bowl, add sugar, melted butter, eggs, and vanilla. Stir until incorporated. Add mashed bananas to the mixture and stir again. In a separate bowl, mix the flour, baking powder, baking soda, and salt. Add the dry ingredients to the wet ingredients and stir very well. Now is the time to add the chopped walnuts, if you'd like. Pour the batter in the buttered loaf pan. Then, sprinkle the remaining raw sugar over the top (as pictured in the third photo). This is a crucial step to follow if you want the most amazing banana bread crust ever. Bake for about 45-50 minutes, or until a butter knife inserted in the middle comes out mostly clean.

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Multi-Colored Eggs!

Today I went to the food co-op and couldn't resist these gorgeous farm fresh, free range, organic,
multi-colored eggs. I can't wait to make something special with them soon...