Roasted Eggplant with Tomatoes, Olives, Capers, and Basil

This particular dish was inspired by a lunch I ate at a small café on a sunny afternoon in Amalfi, Italy. It was tender eggplant pieces bathed in a tomato sauce rich in olive oil topped with olives and capers and fresh basil. I knew immediately that it was something that I wanted to replicate. So when we returned to Calitri from Amalfi, I decided to try it out.  Even if it didn’t taste exactly like the lunch at the café, I knew it would be delicious. And it was.

The photo of the eggplant is the actual meal I made in our adorable apartment in Calitri, Italy. The plate that it is on is also special, as it is  handmade and hand painted right within the tiny town. Calitri is known for it's ceramic artisans and I think the style of art is beautiful. The view you see below is actually the view from our bedroom window in the Italian apartment. I photographed all the food we made on the window sill. Now every time I make this dish back home, I will be reminded of this special place.

Don’t skimp on the olive oil in this. I know it seems like a lot, but it adds flavor and ensures that the eggplant stays really moist. And I should also mention that this tastes even better the next day because the flavors get to meld together.

 Roasted Eggplant with Tomatoes, Olives, Capers and Basil

The tiny oven that we used in Italy had to be lit with a match and there was no way to tell what the temperature was at.  So I’m going to assume that it was around 450 degrees. But really, just check on and toss the eggplant regularly to prevent burning, and cook it until it’s soft and tender.

1 large eggplant, cut into 2 inch pieces (no need to peel the eggplant)

20 cherry tomatoes, quartered

1 small onion, halved and chopped very thinly

1 tablespoon capers

15 pitted kalamata olives, cut lengthwise

3 large cloves of garlic, finely chopped

2 heaping tablespoons tomato paste

1/3 cup extra virgin olive oil

Fresh basil (about 10 large leaves or more if you like)

sea salt

1. Preheat the oven to 375 degrees (see the note above). Put the cut up eggplant in a large strainer and sprinkle it with lots of sea salt. Let sit over a bowl for about 30 minutes. Then, rinse the eggplant and pat it dry with a clean dish towel (or paper towels). Now, transfer the eggplant to a 9"x13" glass baking dish. Set aside.

2. In a large mixing bowl, combine the quartered cherry tomatoes, thinly sliced onion, garlic, capers, olives, tomato paste, and olive oil. Stir well to combine. 

3. Pour this mixture over the eggplant and roast in the oven for about 45 minutes, or until the eggplant is soft and very tender. Toss the eggplant a few times throughout the roasting process to ensure even cooking and to prevent sticking.

4. When the eggplant is cooked, remove from the oven, transfer to a bowl, and stir in chopped fresh basil. If you think it needs it, add some more extra virgin olive oil. Garnish with more basil and serve. As mentioned above, this dish tastes even better when eaten the next day, so it is wonderful to make in advance.

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Italy

 Italy is a food lover’s paradise. Everything is fresh, vibrant, colorful, and just delicious. The juicy red tomatoes, firm peppery basil leaves, sweet crunchy peppers, meaty eggplants, and pungent garlic straight from the earth are like none that I’ve tasted before.  The soft fuzzy peaches were so juicy, they needed to be eaten over the kitchen sink. The cantaloupe and dark purple plums and grapes  all smelled like sunshine. The giant yellow lemons from Amalfi were everything that lemons should be. It’s true. I was in paradise.

We stayed in the Campania region of Italy, which is in the southern part of the boot, in a small mountain village called Calitri. We fell in love with the simple way of life of this tiny town and we fell deeper in love with the lovely people who live here.

 

But I think my favorite part of our stay in Calitri was the food. Day after day, we walked down into town to the tiny grocery stores and produce stands. We bought fresh pasta and fresh cheese.  We were spoiled by the deliciousness of crusty fresh bread, which we ate with breakfast, lunch, and dinner. We sampled many preserved foods, like pickled bell peppers, sundried tomatoes, capers, and plump purple olives. We would always get a bunch of fresh green basil thrown into our shopping bag at the produce stand. And I never grew tired of picking fresh figs from the fig tree right outside our front door.

Every day, I was inspired by the ingredients. I was constantly thinking of different ways to cook the vegetables or different sauces to make for the pasta. And the wonderful part of it all was that the food didn’t need anything complicated to make it delicious. Everything was so incredible that the simplest ways to prepare the food were the best ways to bring out its flavor. 

I plan to post many of the dishes we made while cooking in our little Italian kitchen. I can’t wait to share them with you and hopefully inspire you.

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Strawberry Rhubarb Crisp

Ok, so I realize that I said I wouldn't be back until August. But this recipe just couldn't wait until then. It's that good. And since strawberries and rhubarb are in their peak season right now, I just had to post this recipe for you all. I hope you don't mind. There are less than three weeks until the wedding, so you can imagine how anxious I am right now. So if I took the time out of the craziness to share this recipe with you, it's safe to assume that this dessert is amazing.

 Local organic strawberries really are this beautiful. Their bright red color and unforgettable sweetness is something that I look forward to every summer. Conventional strawberries just don't compare. They're loaded with pesticides and are unnaturally large. When you taste a freshly picked strawberry, you truly realize what strawberries should really taste like. So stop on by your local farmers market or pick-your-own strawberry farm and try some!

 I think the strawberry and rhubarb combination just may be the best combination on the planet. The sweet and tart marry and offer an amazing flavor experience. Call me crazy for being obsessed, but you'll understand when you try it. Top it with a crunchy, buttery crumble topping (made with whole oats and whole wheat flour, of course) and you've got something really special. And the fresh whipped cream made from local organic cream sweetened with a touch of pure maple syrup? It's heaven.

This recipe only makes enough for about 4 servings because I didn't have too many strawberries. So if you want a bigger crisp, just double the recipe. And the fruit measurements don't have to be exact. If you have more strawberries or less rhubarb, don't fret.

  
Strawberry Rhubarb Crisp

For the filling:
1 quart of strawberries, hulled and quartered
8 skinny stalks of rhubarb (or 3 thick stalks), chopped
3 tablespoons of raw sugar
2 tablespoons whole wheat flour

For the crumble:
1/2 cup whole wheat flour
1/2 cup rolled oats
1/2 cup raw sugar
1/4 tsp sea salt
6 tablespoons butter, cubed

Fresh Whipped Cream:
1 cup heavy cream
1 teaspoon pure vanilla extract
1 tablespoon pure maple syrup, honey, agave syrup, or sugar


1. Preheat oven to 350 degrees. In a pie dish or casserole dish, combine the chopped strawberries and rhubarb. Sprinkle evenly with the 3 tablespoons sugar and 2 tablespoons flour. Set aside.

2. In a large mixing bowl, combine the flour, oats, sugar, salt, and butter. Work the mixture with clean hands until everything is nicely incorporated and crumbly. It may take a few minutes to get it to the right consistency.

3. Sprinkle the crumble mixture evenly over the strawberries and rhubarb in the baking dish.

4. Bake for 40-45 minutes until the strawberries and rhubarb are nice and bubbly.

To make the whipped cream:
Combine the cream, vanilla, and your choice of sweetener in a mixing bowl. With a hand mixer, beat until the cream has thickened nicely (about 2 minutes).

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Time to Breathe

It's been a little while since I've posted on the blog and I've missed it dearly. There are so many big things happening in my life right now that have taken away from the time that I love to spend here. These things include college graduation, moving to a new apartment, studying for my nursing licensure exam, and planning our wedding and honeymoon to Italy. Did I mention that it's incredibly difficult to stay sane while doing all of these things and dealing with all of the family dynamics and drama that come along with it? I constantly have to remind myself to take a deep breath, relax, and try to enjoy the process.

My time spent cooking and photographing beautiful food and posting here for all my lovely readers to see is time that I cherish and truly enjoy. I want to continue to cook up amazingly healthy  food and document it all for you to see, but I've realized that this busy time in my life requires my undivided attention. This period of life will only come around once, and this blog will be here for much longer. I've decided to take a little blogging break while I try to stay calm and focus on all that will be occurring within the next 8 weeks. This is not a goodbye forever and I am so excited to bring this blog to a whole new level once I return in August.

The next time you hear from me, I'll be married to my best friend, fresh off a whirlwind trip to Italy, cooking in our lovely new apartment, and brimming with new recipes and inspiration. I promise to post many photos when I return as a make-up for this long break. May you all continue to eat well and enjoy everything that life has to offer this summer.

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Vegetable Soup with Chickpeas and Basil Pesto

In case you haven't noticed yet, I'm a really big fan of soup. I make it a lot. And given the fact that the weather this week hasn't been very spring-like, I've resorted to making soup to warm me up. I'm moving out of my apartment next week, so cleaning out the pantry and refrigerator has been interesting. I basically threw a few simple ingredients that I had on hand into this soup and I really liked how it came out. It's incredibly healthy and delicious.

I'm excited to say that I am officially finished with my college career. I will be graduating on Sunday with a Bachelor of Science in Nursing. The past four years have been extremely difficult and some of the most memorable years of my life. I've learned many things, met many people, laughed a lot, and cried a lot. I've learned a lot about myself in the process, as well.

 I've witnessed many aspects of the medical field and the healthcare system throughout my four years as a student. I've cared for incredibly sick people with many chronic illnesses. I've learned about these illnesses extensively, their complications, the medications used to treat them, and the reasons why these diseases are present to begin with. The more I learned, the more I realized that nutrition, and its role in preventing disease, is in many ways ignored by both the medical community and the patients themselves.The powerful healing properties of food is pushed aside. The prevention of disease through a healthy diet is barely touched upon. The chronic illnesses like diabetes, heart disease, cancer, and hypertension all stem from a poor diet and the only thing the medical profession does is prescribe medications to treat them. And it only is getting worse. It breaks my heart knowing that the children of today will be the first generation who will live shorter than their parents. Obviously, something is terribly wrong with this picture.

Hippocrates famously said, "Let your food be your medicine and your medicine be your food" and I could not find a better way to say it. It's so true. I can only hope that I live a life that embodies this quote and show others the same. It is possible to live a life free from chronic disease. Healthy, vibrant, fresh, and delicious food is the way that can be achieved. No one taught me that in nursing school, but nothing could be further from the truth.

Vegetable Soup with Chickpeas and Basil Pesto
2 medium zucchini, diced
2 large carrots, chopped
3 stalks of celery, chopped
1 medium onion, chopped
4 cloves of garlic, finely chopped
1 can diced tomatoes
2 cups vegetable broth or water 
1 1/2 cups cooked chickpeas (read this post on how to cook beans)
1 cup cooked wheat berries*
sea salt
pinch of dried rosemary
pinch of dried thyme
fresh basil
Pesto

1. In a large soup pot, cook the onions, celery, and carrots in the olive oil over medium heat 3-4 minutes.

2. Add the chopped garlic and then immediately add the can of diced tomatoes and broth (or water). Add the rosemary, thyme, cooked chickpeas, and cooked wheat berries. Bring to boil, reduce heat to a simmer, and continue to let the soup simmer for about 10 minutes, or until the vegetables are softened up a bit.

3. Add the diced zucchini and let cook about a minute or two. Taste and add salt if the soup needs it.

4. Ladle the soup into bowls, garnish with fresh basil leaves and top with a spoonful of basil pesto and Parmesan cheese.

*To cook wheat berries:

Wheat berries should be soaked overnight in a bowl with water. In the morning, drain them and put them in a pot with new water to cover them about 3 inches. Bring water to a boil, reduce heat, and simmer 20 minutes until some of the berries crack and they're chewy and tender. Drain.

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Curried Egg Salad

I learned this creative twist on the traditional, mayonnaise-laden egg salad recipe while working at my first job at a vegetarian cafe. At that time, I had never tried curry powder and was definitely not a big fan of egg salad in general. But when I made this here egg salad, my thoughts changed and I was hooked. I haven't made egg salad any other way since. This is most definitely not your typical egg salad.

Instead of mayonnaise, I use plain yogurt and dijon mustard. Then the flavor is brightened with spicy curry powder and even some cayenne pepper. The add-ins like the chives and celery give it color and texture that normally isn't seen in egg salad. Feel free to play around with the amount of ingredients listed. For example, sometimes I use less yogurt and more mustard. Or use more or less curry powder.

Curried Egg Salad 
2 hard boiled eggs, preferably organic, peeled
1 tbs dijon mustard
1 1/2 tbs plain yogurt
3/4 tsp curry powder (more or less to taste)
sea salt, to taste
tiny pinch of cayenne pepper (optional)
1/2 stalk of celery, finely chopped
1 green onion or chives, chopped

In a bowl, mix mustard, yogurt, curry powder, salt, cayenne pepper (optional), chives, and celery to incorporate. Add the hard boiled eggs and mash with a fork until it reaches the consistency you like. Serve in a sandwich or over salad greens.

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Ribboned Asparagus and Zucchini Salad with Violets

This salad is literally springtime on a plate. I smile every time I look at it. It takes advantage of the vegetables (and flowers) that are in season at the moment. It may be one of the most creative and most beautiful salads I've made. It's unbelievably fresh tasting because the vegetables are raw. Frankly, after eating this salad, I can't justify the need to ever cook asparagus again.

Incorporating raw vegetables into the diet is extremely beneficial. When vegetables are uncooked, they retain all of their enzymes and heat sensitive nutrients. Some people choose to follow a completely raw foods diet, although I personally don't think I could thrive on that type of diet. But I have no problem eating some of my vegetables raw. The idea of eating raw foods is so much more sophisticated than carrot and celery sticks...there are so many creative options.

It's pretty simple to turn your asparagus and zucchini into pretty ribbons. Basically, you just take a good vegetable peeler and run it down the asparagus and zucchini. For the asparagus, start at the tough end and peel towards the tip. For the zucchini, you'll get wider ribbons (because zucchinis are thicker than skinny asparagus), but I just cut them so that they would be the same thickness as the asparagus.

For all you skeptics out there, violets are edible. They have a very mild taste and I like them because they're a really special addition to salads. They actually have some health benefits and are used in herbal medicine to treat a variety of conditions. They can be recognized by their heart-shaped leaves. This time of year, they grow on lots of lawns and I just happened to notice a few growing on mine today and was totally inspired.

Ribboned Asparagus and Zucchini Salad with Violets

1 small bunch of asparagus
1 zucchini
juice of half a lemon
extra virgin olive oil
Fresh Parmesan cheese (not grated or shredded)
sea salt
freshly ground black pepper
violets (if you can find some)

1. Wash the zucchini and asparagus. Trim the pointy tips off the asparagus and set aside.

2. With a sharp vegetable peeler, peel ribbons of the asparagus and zucchini. Put the ribbons on a large platter. They don't have to look perfect. This is a rustic salad.

3. Add the asparagus tips to the ribbons. Drizzle olive oil and lemon juice over the ribbons and toss with your hands. Sprinkle with sea salt and fresh ground pepper and toss again.

4. Using the vegetable peeler, peel shards of Parmesan cheese over the top. Use as much cheese as you want. The salty wonderfulness of the Parmesan is amazing in this salad.

5. Top the salad with violets or other edible flowers, if you can find any. If not, I'm sure any type of fresh herb, like basil, would be nice.

Lentil Soup with Cilantro

 Lentils are beans that I just cannot live without. They're an excellent source of plant protein, so they're definitely a staple in vegetarian diets. Whenever I make any sort of lentil soup, and believe me, I make lots, I always feel incredibly healthy after eating it. That's probably because I always add lots vegetables and grains to the soup. I'm a big fan of one pot meals...when I throw everything into a pot, cook it, eat it, and only wash one(!) pot. Lentil soup is one of those meals.

This here soup is very simple. I guess you could say it's a bit boring on its own. Well then why did I post this recipe, you ask? Because it's a blank canvas. Add any sort of vegetable or grain or herb or spice and you've got a completely different soup. I've made Indian versions with curry powder and a dollop of plain yogurt, Italian versions with Italian herbs and parmesan cheese, and I've even added some Mexican flare with this version with cilantro (you could totally add some chili powder to this, too). I really like adding chopped up kale, chard, collard greens, or spinach to boost the nutrition. You could even add some cooked wheat berries, quinoa, or brown rice, making  the soup quite filling. Be creative and find your favorite version, but also know that whatever way you choose to make it, you will get a nourishing, comforting bowl of soup every time.

Lentil Soup with Cilantro (see above paragraph for add-ins and variations)

1 cup dry French green lentils, soaked overnight, cooked until tender, and drained of all cooking liquid
1 tbs olive oil
1 onion, finely chopped
3 cloves garlic, minced
1 can (14.5 oz.) diced tomatoes in juice
2 1/2 cups water or vegetable broth
sea salt to taste
Fresh cilantro

1. In a soup pot, add olive oil and chopped onion and a pinch of salt. Cook over medium low heat until the onion is nicely softened. Add the minced garlic and then immediately add the diced tomatoes.

2. If you're going to add any other spices, now is the time to do so. Also, if you choose to add any cooked grains to the soup, you can add those now.

3.Add the water or broth and the drained cooked lentils to the pot. Taste for seasoning and add salt if necessary, especially if you're only using water. Raise the heat to bring the soup to a boil, then reduce the heat and simmer 10 minutes.

4. If you're adding chopped greens, like kale, chard, collards, or spinach, add them to the soup now and let them wilt for about one minute.

5. Ladle into bowls and serve with lots of fresh cilantro. I really like cilantro and think it adds a wonderful flavor to the soup...but if you're not a fan, add any fresh herb you like!

Makes 4-5 servings

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Baked Sweet Potato Fries

 Sweet potatoes are an amazing food. Sometimes I feel like people only associate them with Thanksgiving or marshmallows, but they really should be a staple in the diet throughout the whole year, minus the marshmallows (sorry). Sweet potatoes are one of the healthiest foods we can eat, and (bonus!) they're really affordable. They're rich in beta carotene (vitamin A), which offers a multitude of health benefits. And they actually taste really delicious, thanks to their high natural sugar content.

 This is my favorite way to eat sweet potatoes. Roasting them in the oven really allows them to caramelize and it brings out their great sweet potato flavor. Because they're cut up (relatively) thin, they cook a whole lot faster than a whole potato, which means these fries are perfect when you don't want to wait over an hour for a potato to cook. I should mention that these don't really get crunchy because of the water content of the potato. They look like fries, but they're not exactly the same texture. I always eat these with a homemade honey mustard dipping sauce. I wouldn't eat them any other way.

Baked Sweet Potato Fries (serves 1)
For the Fries:
1 large sweet potato, cut into 1/2 inch thick strips
1 1/2 tbs olive oil
sea salt

1. Preheat oven to 350.
2. Put  the cut-up sweet potatoes on a baking sheet and rub olive oil all over them with your hands until they're evenly coated.
3. Sprinkle with as much or as little sea salt as you like.
4. Bake for 30 minutes, tossing them once to ensure even cooking, or until they are soft, golden, and turning slightly brown.

For the honey mustard dipping sauce:
Mix one part dijon mustard to one part honey. Adjust the ratio to how sweet you like it.

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A New Chapter...and Kumquats

 My life has been a whirlwind lately. So many things are about to change. Things that I'm excited about, nervous about, anxious about. I'm about to embark upon a new journey. I'm turning the page of my college years and opening to a whole new chapter of my life. I'm starting something completely new, much like I tried something completely new today. Kumquats.

Kumquats are mini citrus fruits the size of grapes. Their rind is edible with almost a sweet flavor and the flesh is quite sour. They're extremely high in vitamin C, which is a potent antioxidant. Their bright orange color is due to their carotenoid content. Since the rind is consumed, you get numerous essential oils, fiber, and extra antioxidants from that, as well. Altogether, these phytochemical compounds in kumquats and other colorful fruits and vegetables helps scavenge harmful oxygen derived free radicals from the body and thereby protect us from cancers, diabetes, degenerative diseases and infections. They're also quite pretty to look at, don't you think?

I am so ready to begin this new chapter and embrace all the new things that will come my way. There are endless possibilities awaiting. I'll be the first to admit that it's a bit scary. But sometimes, I think the best thing we can do is to dive in, take chances, and embrace the change. Embracing the change and stepping out of the comfort zone. Like biting into a sour kumquat...rind and all...and finding out that it really doesn't taste too bad.

Springtime Split Pea Soup

 Spring is finally here and I'm so excited to start cooking fresh green foods.  This soup is made with dried split peas, but it's a preview of the fresh  peas that will be growing in gardens  and popping up at farmers markets very soon. I remember when I was younger, my dad would make split pea soup a lot. He let the peas boil away until they turned into a smooth thick consistency...no blender required. He also made it the traditional way, with lots of ham to flavor it. I liked the soup like that at the time, but now, I could do without the ham. I'm also not too fond of the way the peas lose their bright green color after boiling them for over an hour. Their vibrancy disappears, they take on a grayish hue, and I can see why split pea soup normally doesn't go over well with too many people.

 This particular method of making split pea soup is quite different. Instead of waiting for the peas to break down in the pot (which takes well over an hour), the peas are cooked until they soften, but still retain their green color. It's then pureed in a blender to achieve the smooth consistency. It's also made without ham, but the smoked paprika sprinkled over the top definitely lends that smoky flavor reminiscent of ham. The lemon brightens it up and gives it a nice fresh flavor. It's also incredibly quick and easy with very few ingredients.

Split Pea Soup
(adapted from 101cookboks)

2 tablespoons extra virgin olive oil
2  onions, chopped
1/2 teaspoon sea salt
2 cups dried split peas, picked over to remove any stones
5 cups water or vegetable broth
juice of half a lemon
smoked paprika
olive oil to drizzle

In a soup pot, cook onions in olive oil and salt until they soften, about 5 minutes. Add the split peas and water or broth and bring to a boil. Let simmer about 25 minutes until the peas soften, but do not turn to mush. Add the soup to a blender, squeeze in the lemon juice, and puree until it's nice and smooth. Return to the pot and taste it for seasoning. You should add salt a little at a time (especially if you only used water instead of broth) in order achieve a flavorful soup. Salt does make a difference in a simple soup like this. Ladle into bowls and serve with a good drizzle of extra virgin olive oil and a few pinches of smoked paprika.

Makes 4 to 6 servings

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.