Vegetable Torte

Inspired by Mark Bittman's recent contribution to my veggie repertoire, I attempted a somewhat slimmer version of his succulent vegetable torte that you can read about here.

You can also see a handsome image captured by Evan Sung. My feeble attempt leaves much to be desired but it does hold some merit for effort, desire and palatability.

As is often the case, instead of waiting until I'd made a trip to the market to have all the listed ingredients on hand, I plowed forward with one medium sized eggplant, one juicy, red beefsteak tomato, and two slim zucchinis and of course lots of fresh garlic. The depth or height, or however one phrases these measurements, was no where near as aesthetically pleasing or impressive as the professionally produced version but it didn't disappoint in the taste department.

Once again confirming that it's hard to mess up a mess of fresh vegetables.

My crumb topping contributed a little extra flavor. I processed two thick slices of the caraway rye bread I'd made the day before. Then with my handy-dandy micro-grater, I layered on a sprinkling of parmigiana regianno—the remaining holdout in my departure from all things dairy. Using the rasp-like kitchen tool allows a small amount of an ingredient to go a very long way.

I realized afterwards, that a mix of crushed pine nuts with some lemon zest and nutritional flakes would have been a better choice to top off the fresh bread crumbs - avoiding dairy altogether. Well, we'll try that next time.

All told, it was an impressive dish made from one eggplant, two zucchini and a tomato.

Caraway Rye Bread

For quite a while now, my bread choice has been whole wheat pita bread. I make a batch, 8 pitas, about once a week. I also keep a loaf of sprouted whole grain bread in the freezer for wild moments when a piece of toast begs to be made.

Recently, I've had a yen for caraway-rye bread. It's been years since I've attempted a rye, pumpernickel or heavy peasant bread, the type of bread that requires making a starter the night before, then fussing about dough temperature, weight of the flour, etc. I figured there had to be an easier way to produce a nice loaf of finely textured, full flavored bread.

With a little tweaking, a King Arthur Flour recipe that I've had since the early 90's, turned out a fine loaf. Quick to come together, with simple ingredients, mixer kneaded, two rises, and lo and behold—a fine treat resulted.

Caraway Rye Bread

2 1/2 teaspoons instant yeast

2 cups white whole wheat flour (King Arthur)

1 1/2 cups whole grain organic rye flour (Arrowhead Mills)

1 1/2 teaspoons salt

1 tablespoon sugar

2 tablespoons caraway seeds

1 tablespoon olive oil

1 1/4 cups lukewarm water

Whisk together the yeast, flours, salt and sugar, add oil and water and mix until well-combined. Knead the dough. In a machine with a dough hook for about 10 minutes, by hand, knead on a lightly oiled work surface for 10 - 15 minutes or until the dough is very smooth and supple.

Place the dough in a lightly oiled bowl, cover with a towel and allow to rise for about and hour or until it has doubled in bulk.

Transfer the dough to a lightly oiled surface, and shape it. I made an oval to fit an 8 1/2 x 4 1/2-inch bread pan. Cover with a tea towel and allow the dough to rise again until it has doubled in bulk and is puffy, about 45 minutes to one hour.

Bake the bread in a preheated 375° oven for 30 - 35 minutes or until it's golden brown and the interior registers 190° on an instant read thermometer.

Remove the bread from the oven and allow it to cool completely on a wire rack. Hint: for an extra-crusty loaf, remove the loaf from the pan, then return it to the oven. Turn the oven off, crack the door open about one inch, and allow the bread to cool completely in the oven.

Hail to Kale

These hot humid days of summer are a perfect time to experiment with different salads. Using curly kale as the predominant green in a salad offers not only a unique taste and texture but also a plate full of great nutrition.

The secret to a successful salad made with firmer greens like kale, chard or collards is to introduce a wilting agent along with adequate time for the greens to lose some of their original crunch, without losing flavor.

Massaging the leaves (hard stems removed) with a bit of olive oil and avocado gives them a tasty head start in the softening department while providing a sensuous mouth feel, then the addition of freshly squeezed lemon juice continues the wilting process.

Allowing the salad to sit for an hour or so at room temperature before serving will give the kale time to soften up and allow the flavors to meld.

This salad is simply kale, tomato, green onions and avocado with a few pine nuts tossed in before serving, a pinch of salt and pepper and the juice from a fresh lemon. How simple is that?

For a live demonstration watch Karen Knowler on YouTube.

Cauliflower in a Creative Context

I'm extremely fond of Mexican food. Recently, I was salivating over an article with directions for making outstanding fish tacos. Not exactly vegetarian fare but with that fresh in my mind, it was easy to take the next step and toss together a vibrant veggie combination on warm, soft corn tortillas to emulate fish tacos.

Steamed cauliflower florets stood in for the customary white fish, and while slivered cabbage is normally the greens of choice with fish tacos, I had dark, crisp, outer leaves of Romaine that worked fine.

A generous topping of chipotle salsa and a bit of minced sweet onion (sliced green onion would be preferable) made these little luncheon tacos a great way to use some of the extra large head of cauliflower I had on hand.

The faux fish tacos were a distant memory when a few days later I brought out the rest of the cauliflower for another quick lunch. This batch took an Indian twist by tossing them with a generous coating of spicy, hot Madras-style curry powder.

Curried Cauliflower

Years ago, when I first started cooking Indian foods after faithfully watching Madhur Jaffrey's cooking shows on PBS, I followed her instructions to prepare my own curry powders. Toasting and grinding the many seeds and spices that make up curry powder. Often, as many as 12 - 14 different spices are used in a blend. These days, I rely on the good folks at Penzey's to provide me with the convenience of great curry powders.

The Madras-style that I used with the cauliflower includes turmeric, cayenne, coriander, ginger, cumin, fenugreek, white pepper, cinnamon, fennel, nutmeg, cardamon, cloves and Tellicherry black pepper. A dynamite blend!

I tossed the curry coated florets with a little olive oil and a dusting of bread crumbs, they roasted off in a 425° oven for 25 minutes. Crisp and spicy on the outside, soft and creamy on the inside.

Quinoa Salad

Most grains will make a great base for an impromptu salad. This quinoa based salad is a take on traditional middle eastern tabbouleh. Bulgar is normally used in tabbouleh with parsley predominating.

This quinoa salad is another example of using up what's on hand, especially the day before market day. With a cuke and a few grape tomatoes, a bunch of parsley and a bit of red onion, a cup of quinoa was quickly turned into a great luncheon salad.

Salad

1 cup uncooked quinoa

1 cup diced cucumber (without seeds)

1/2 cup diced red onion

1 bunch of flat leaf parsley, minced.

Dressing

Juice from half a lemon

1 TBS olive oil

salt to taste

cayenne (if desired)

I tend to like spicy hot foods. This batch received a generous sprinkling of Penzey's

Black & Red pepper (ground tellicherry and cayenne).

Quinoa just about doubles in volume when cooked. These amounts produce, without measuring too carefully, 3.5 cups of salad.

The salad would be great with a few other vegetable additions, sweet bell pepper, perhaps and definitely should be served with a sprinkling of toasted nuts or seeds. Suggestions: toasted pine nuts, pistachios, walnuts or sunflower seeds.

Rustic Salad Redux

I've had the Rustic Salad at Dexter's a few times. Both at the Winter Park location and at the Thornton Park eatery. It's a brilliant combination of mixed greens, grilled veggies and a bit of goat cheese, served with a creamy dressing that brings out the best in all the individual components.

With small amounts of leftovers hanging about, I thought I'd do a pseudo version. Not nearly as good, but still a wonderful combination with a variety of veggies, lightly cooked, served with fresh greens, a lively dressing and no cheese.

In this case, spinach and romaine with a dusting of sunflower seeds and a side serving of fat free fresh raspberry dressing. I chopped the greens, which might not have been the best move. It tasted fine, but the presentation left something to be desired. Simply torn leaves might be a prettier option.

Asparagus, green beans, yellow squash and fingerling potatoes

Raspberry Vinaigrette (fat free)

adapted from Jill Nussinow, The Veggie Queen

1 cup fresh raspberries

1 Tbs balsamic vinegar

2 Tbs apple cider vinegar

2 Tbs filtered water

2 tsp Agave Nectar
2 tsp Dijon mustard

Freshly ground pepper, to taste

Combine all ingredients in food processor and blend well.

Will keep covered in fridge for 5-7 days.

Tomatoes Front and Center

with a Mexican Flair

With beautiful Ruskin beefsteak tomatoes so abundant, it's the perfect time to use them as much and as often as one can. I love having a bowl of salsa in the fridge for quick snacks or to round out a simple meal.

This salsa is simply: diced tomatoes, diced sweet onion, sliced green onion, minced jalepeño, fresh cilantro and fresh lime juice. The bowl above is the end result of using: 2 medium tomatoes, half a sweet onion, four green onions, half a large jalepeño pepper, a generous handful of minced cilantro and the juice from one lime. This makes a generous 3 cups of salsa.

I recently read a fat free version of baked corn chips. Eager to try my hand , my first attempt did not take the recipe writer's instructions to heart. "Watch closely as they burn easily." Yes, they do! As evidenced with my batch below.

But used to scoop up the juicy salsa, they were great for a first attempt. Will watch more carefully the next time, and there will be a next time, as I like corn chips,but avoid the fat and salt laden supermarket varieties.

Using store bought corn tortillas made only with masa and water, these chips are easy to make.

Just watch them closely when baking!

Preheat oven to 350°. Use 6-8 tablespoons of freshly squeezed lime juice (2 small limes); 1/2 tsp chili powder; 1/4 tsp ground cumin; 12 corn tortillas. Combine the first 3 ingredients in a small pie plate. Dip each tortilla in the mixture then stack on a cutting board. Cut thru the stack into 6 or 8 wedges.

Arrange in a single layer on two baking sheets, sprinkle lightly with 1/2 tsp of salt, if desired. Turn sheets about halfway through for even baking. Bake 10 - 15 minutes, until crisp and brown around the edges. Watch carefully, they burn easily. Turn out onto cooling rack. Store in airtight container when cool.

Using leftover salsa.

The salsa is also a key component in a black bean and corn salad I like. Simply add a can of well rinsed black beans (or use 2 cups of freshly cooked beans) and the kernels from 2 - 3 ears of fresh corn to the salsa along with a pinch or two of Mexican oregano and a bit of salt and cayenne (if you like it hot) black pepper is fine, too. Mix well, taste for additional seasonings or a bit of additional lime juice or a splash of apple cider vinegar. The salad is super topping a big bowl of greens, to roll up in lettuce or whole wheat wraps or to make an improvised taco.


Soft Corn Veggie Taco

I warmed the corn tortilla in a dry skillet over medium heat, turning after a few minutes.

The hot, soft corn tortilla is a great vehicle for the black bean salad. . . a bit messy, but fun to eat.

Fast, easy and nutritious. Tomatoes are a great food to use as a starting point for a variety of easy dishes on these hot, lazy days of summer.

Hot & Cold Salad

Cooked salad additions can be really satisfying. Occasionally, toss your everyday salad greens with an assortment of steamed or lightly sautéed veggies. Green beans and fingerling potatoes, mixed with pearl onions and grape tomatoes make for a soul satisfying addition to a big bowl of chopped romaine lettuce.

The green beans (one pound) were blanched and waiting in the wings. . . translates to the refrigerator. A light coating of olive oil in a sauté pan placed over medium heat welcomes a generous handful of frozen pearl onions. Meanwhile, bring to a quick boil in salted water, 3 - 4 sliced fingerling or new red potatoes.

While the potatoes become tender and the pearl onions have taken on a little color, add the green beans to the sauté pan. Toss occasionally.

When the potatoes are tender (pierce easily with the tip of a paring knife), drain them and slice into half inch pieces (they will be hot) and add to the sauté pan. Keep turning everything to heat through adding a pinch of salt and a few grinds of fresh pepper.

Meanwhile, wash and halve a dozen or so grape tomatoes and add to the pan. The idea is to just let the tomatoes warm a bit, don't cook until they turn mushy.

I like to add a pinch or two of Italian seasoning. Fresh basil would be superb, but a dried mix of basil, oregano and marjoram is fine. Turn out the veggies into a large bowl, taste for seasoning and sprinkle to taste with balsamic vinegar (about one generous teaspoon full).

Meanwhile, wash, dry and tear half a head of romaine leaves. Dress with a teaspoon of olive oil and the juice from half a lemon. Use just enough to moisten the leaves and let them glisten.

You can mix the romaine into the veggie bowl before serving, or for a prettier presentation, place a large helping of the dressed greens on a dinner plate, then spoon a generous portion of the sautéed veggies in the middle.

A mix of romaine and spring mix is a good alternative. Use whatever greens you have on hand. But do use a big helping of raw greens to complement the cooked veggies.

Rice Bowls

I'm indebted to Heidi Swanson at 101 Cookbooks for inspiring me to use grains, veggies, nuts and seeds to produce a bowl filled with satisfying sustenance. Over the years, the unique combinations of grain based meals that Heidi has posted have spurred me on to try combinations of my own. Some, certainly, more successful than others, but all good. A light lacing of sauce is key to providing an interesting element that ties the various ingredients together.

The top image combines sautéed mushrooms and spinach with mahogany rice. The sauce is hoisin based. Topping the bowl with slivered almonds adds crunch, flavor and more nutrition.


This second image adds freshly cooked yellow squash to the leftovers, creating another meal with a bit of a twist. The idea is to start with a nutritious grain—not white rice—add some steamed or stir fried veggies, drizzle with an interesting sauce, then top with nuts or seeds to complement the dish.



I love using different ethnic flavors in grain bowls: Asian, Italian, Mexican, Indian. By using different combinations of herbs, spices and condiments it's easy to come up with a variety of options.




Tip: cook extra when preparing grains. They freeze well or just tuck away in the fridge for a quick meal another day.




Simple dishes like these, easy to prepare, loaded with fresh vegetables, make meal time fast and fun. The secret to elevating them from a blah bowlful, is to drizzle with an interesting sauce.




Hoisin Sauce
recipe may be doubled - as it keeps well.
1/2 cup Hoisin sauce
2 TBS rice wine vinegar
1 TBS chili paste
3 TBS finely minced sweet onion

Place all ingredients in small bowl and whisk with fork until well combined. Store covered in fridge. (I store in small jars to save space.)

A Light Lunch

Quickly filling a plate with goodies from the fridge is one of the big benefits of having leftovers.

This luncheon plate features a big, ripe tomato surrounded by stuffed mushrooms, pickled beets, faux feta cheese, Kalamata olives and a few sprouts.

The beets were roasted off on a day when I had the oven on to bake whole wheat pita, then when they'd cooled off, sliced and sprinkled with apple cider vinegar and a bit of salt and pepper. Kept covered in the fridge, the beets are a healthy addition to any salad as well as a colorful, full-flavored component for a composed salad plate like the one shown.

The beets are super, too, tucked in a pita pocket with tomato, avocado and sprouts — another luncheon favorite.

Keeping a well stocked pantry and fridge is the best route to 'fast food' you can take.

Almond Milk, Cashew Cream & Faux Feta Cheese

Finding suitable substitutes for dairy products has been one of the biggest challenges I've had as I transitioned to a vegan lifestyle with mostly raw food. And from all the reading and research I've done, I realized that shedding my addiction to cheese was one of the most important steps I could take toward achieving vibrant health.

I've long been a fan of almond milk. I started making it back in the late '80's thanks to Harvey and Marilyn Diamond and their Fit For Life program. Switching to almond milk was easy. I rarely used cow's milk other than to pour over cereal occasionally, or as called for in baked goods.

Heavy cream usually made an appearance in my kitchen around holiday meals and special occasions. But in the summer time, with fresh berries in abundance, sweet, whipped cream is the perfect complement to juicy berries. Cashew cream has produced a fine substitute.



Recently, I've begun experimenting with finding cheese substitutes. After reading some interesting suggestions, my first attempt at faux feta, produced this zippy cheese-like spread that was a fine accompaniment to some ak-nak crackers and a crisp, cool glass of sauvignon blanc. The base for the cheese is the left-over pulp from making the almond milk, how convenient and frugal that turned out to be.




As adults, we should have been weaned ages ago. Mother's milk was intended to get us up and growing for the first couple of years after birth. Once we moved on to whole foods that should have been the end of our milk experience. Why we all switched to making animal body fluids part of our daily diet is a marketing masterpiece, isn't it? Kicking the addiction isn't easy, but it can be done, and finding substitutes or replacements can be not only interesting but lots of fun.

I'm eager to try my hand at cheese making again soon. Yet, much like the real thing, milk, cream and cheese substitutes are not low calorie items and should be treated as transition foods, used occasionally and sparingly.

There are many instructions available for making nut milks. The proportion of nuts to water, additions for flavor or sweetening, and methods of preparing the milk may vary a bit. This is what I've finally settled on for making an everyday almond milk that's quite versatile.



Almond Milk

Makes 3 cups - may be doubled easily.

Soak 1/2 cup raw almonds overnight.
Drain and then rinse thoroughly
Place almonds in blender container with 1 1/2 cups of filtered water.
If using a high-powered blender - blend until completely smooth.
If using a regular blender, purée until nuts are pulverized as small as possible.


Either way, I like to strain the nut milk through a nut milk bag (may be purchased online) or through a fine sieve or through layers of cheesecloth. Though puréeing is not necessary if using a high speed blender. Having the residue (almond pulp) is great for other uses: dehydrated cookies/crackers, pâtés or faux cheese.


Rinse out the blender container, put the strained nut milk back into the blender with another 1 1/2 cups of filtered water, a teaspoon of agave, 1/4 teaspoon of vanilla and a pinch of salt. Blend to mix well.
Pour into a covered container and refrigerate.
The milk keeps well for 3-5 days in a cold refrigerator. The saved pulp freezes well.




Cashew Cream
(adapted from The Conscious Cook)

1 cup raw whole cashews soaked overnight, then rinsed under cold water.

Drain the cashews, place in the blender with enough filtered cold water to just cover them.
Blend on high until very smooth. If you are not using a high speed blender, you may have to add a bit more water, and you'll want to strain the cashew cream through a fine sieve.
Save the water that drains out and add it to your almond milk for a rich creamy result.



To sweeten the cream for desserts add:
1/4 cup of light agave (or to taste)
1/2 tsp vanilla
Blend again to incorporate. Chill and serve as you would whipped heavy cream. This sets up even more if chilled for several hours.




Almond Feta Cheese
(adapted from Vegetarian Times - April 2009)


1 cup raw almonds, soaked overnight, drained and rinsed well.*
1/4 cup lemon juice
3 TBS olive oil
1 clove garlic, peeled and minced
1 tsp salt

* If using almond pulp proceed from here.

Purée almonds, or almond pulp, with remaining ingredients in a food processor for 5 - 6 minutes, scraping down as necessary, until very smooth and creamy. Add a few drops of water if needed.

Place a strainer over a bowl and line with a triple layer of cheesecloth (unless you are fortunate to have a little gadget made to drain yogurt). Spoon the almond mixture into the cheesecloth. Bring corners and sides of cloth together, and twist around cheese, forming into a ball, squeezing gently to remove excess water. Secure with rubber band and chill overnight. Discard any drained liquid.

The cheese will be smooth and very spreadable . For a firmer result that is more crumbly and closer in texture to feta cheese, it may be baked for approximately 40 minutes at 200° in a conventional oven or for the raw food purist, placed in a dehydrator for 4 to 6 hours.

To dry out: Transfer from cheese cloth to a parchment lined baking sheet and flatten to a 6 inch disk about 3/4 inch thick.

To serve soft and creamy: Transfer from cheese cloth to a covered glass dish and refrigerate.

Either way, drizzling with a bit of olive oil and herbs when serving adds to the enjoyment.

Green Smoothie?

This could easily be dessert but it happens to be a 'green smoothie'. Rich and creamy, smooth and dreamy—don't neglect the magic of a frozen banana to give the mouth feel we have come to know and love in ice cream.

This smoothie is a combination of one frozen banana, half a fresh banana, a cup of diced mango, a handful of blackberries and two cups of baby spinach, all blended with a cup of almond milk. A great way to start the day. The blackberries mask the green color - who would know this is loaded with vitamins and nutrients?


For a thicker version to serve as dessert (similar to soft serve) use two frozen bananas and less almond milk - or for a richer version - use cashew milk. Substitute fruit and berries for some great flavor combos. Use the frozen bananas for the base and go wild!

Lunch with an Asian Influence

Marinated baby portabella mushrooms filled with sunflower pâté.

I had an 8-ounce container of baby portabella mushrooms intended to be sliced and served in salads. But my taste buds were clamoring for some zingy sunflower seed pâté and what better vehicle to pair them with than marinated mushrooms. I first posted this combination last August and have since made the sunflower pâté many times. It's a wonderful item to have on hand for quick snacks, any raw vegetable is great with a schmear of pâté. Or use it as a base for leafy roll-ups or veggie sushi in nori rolls.

I stuffed the marinated mushrooms with a generous mounded teaspoon of the filling and included a few on my luncheon plate of summer rolls, rice wrappers filled rice vermicelli, shredded napa cabbage, slivered carrots, red bell pepper and cucumber. Not a completely raw meal, but mostly raw.

Summer rolls with peanut sauce.

I use almond butter in all recipes that call for peanut butter— choosing to avoid peanuts, which aren't really nuts, but legumes. I make several different versions of 'peanut sauce'. All are simple to make and great to have in the fridge for dipping or thinned out with water to make an interesting sauce for steamed vegetables and grains.

Peanut Dipping Sauce: 1/2 cup almond butter . 1 clove garlic, minced . juice of one lime . 2 TBS grated ginger . 2 Tbs agave nectar . 2 TBS tamari . 2 TBS water . 1/2 tsp salt . 1/8 - 1/4 tsp red pepper flakes. This can be mixed in a blender or food processor, but I find it just as easy to whisk all together in a good size bowl (to avoid splashing).

Sunflower Pâté: 1 cup sunflower seeds (soaked) . 1/2 cup walnuts (soaked) . 1/2 sweet onion . 1 cloves garlic . 1 heaping Tbs tahini . 2 Tbs lemon juice . 2 Tbs tamari . 1/2 tsp salt . dash of cayenne. Place all ingredients in food processor. Blend until well combined with a smooth consistency. Cover and refrigerate until ready to use.

The pâté and dipping sauce quickly become staples in vegan and raw food kitchens, offering protein, a myriad of nutrients, not to mention they're real palate pleasers.

More Salad Ideas

A dinner salad is more than a side dish of lettuce with a slice of tomato and perhaps a few pieces of cucumber. A dinner salad that will hold you for the evening has to be filled with nutrient rich ingredients that will satisfy the body's needs. I've found when the body finds the nutrition it requires to operate, cravings disappear.

With a fridge filled with fresh fruit and vegetables, it doesn't take a lot of imagination to whip up a salad bowl that will please the palate, fill the stomach and satisfy our cellular needs. Key to eating well and keeping it simple, is to plan ahead, make shopping a priority and start experimenting.

Vary the greens from day to day. I include more than one type of dark leafy green in most salads. Not only will you be getting a better variety of vitamins, minerals and phytonutrients, but the different flavors and textures offer more appeal and eliminate any chance of boredom.

This salad includes: arugula, red leaf lettuce, sweet onion, sweet red bell pepper, cucumber, tomatoes, corn, cauliflower, chick peas, sunflower seeds and a few dried cranberries. It's dressed with olive oil and apple cider vinegar. And I just couldn't resist sprinkling the final presentation with a light coating of a new spice offering from Penzey's— a dynamite combination of black pepper and cayenne. Cayenne has super medicinal properties. Adding a bit to most savory meals will kick the foods up a notch (as Emeril would say) while adding hidden benefits for the body. Try it.

Topping it off with Sea Vegetables

With sweet corn and succulent grape tomatoes in abundance at the market, this salad bowl was a no-brainer. To add a flavor boost, I added some chopped Kalamata olives and sprinkled the bowl with a generous shake or two of Mixed Sea Vegetables*.

As well as the corn and tomatoes, the salad also includes hearts of romaine, shredded white cabbage, slivers of Vidalia onion, olives, sunflower seeds and a few raisins.

This is another oil-less salad dressed with the juice of half a lemon and a sprinkle or two of raw apple cider vinegar. The fat from the olives and sunflower seeds is not only a healthier option but offers fewer calories as well. As long as you use a judicious helping of nuts and olives!

* Sea Vegetables: I use the triple blend flakes from Maine Coast (dulse, laver and sea lettuce).

All Those Greens

Spurred on by the memory of images of the contents of Tera Warner's fridge which she posted a while back, upon returning from a trip to the produce market, I shot a few frames of my refrigerator. Stuffing in all those greens is often a challenge.

More local items and more variety are some of the benefits of summer's arrival. Here in Florida the heat and humidity make eating a mostly raw foods diet very advantageous.

Simple salads, plates of sliced veggies with interesting dips, cold blender soups, big fruit salads and icy cold smoothies are all great ways to keep cool while eating our way to slim bodies filled with vibrant energy. Not to mention the added benefits of including all that fine nutrition.

No need to dirty pots and pans, just wash and prep the produce, find some interesting sauces and dressings and enjoy!

Here are a couple of quickies:

Easy Cucumber Salad

1. Peel and slice 2 cucumbers (deseed if needed).

2. In a large bowl, whisk together 2 TBS honey; 2 TBS rice wine vinegar; 1/2 tsp salt; a dash (or more to taste) of crushed red pepper (optional).

3. Toss the sliced cucumbers in the dressing, then transfer to a covered glass container and refrigerate until ready to use.

These are terrific as a side dish or drain and toss in a mixed salad.

Avocado and Lemon Dressing

1.Place washed mixed greens in a large salad bowl,

2.Dice half a ripe avocado, and if you aren't afraid to get your hands dirty, massage the avocado into and over the greens, leaving some hunks. A fork does the job, too.

3.Toss in other ingredients of choice (such as sliced onions, shaved carrots, sliced red pepper, slivered cauliflower, etc.) then toss all with 1 - 2 tablespoons of freshly squeezed lemon juice (or to taste). Adding a handful of nuts to your salads adds a flavorful punch as well as providing texture and more good fat. A generous sprinkling of mixed sea vegetables adds another layer of flavor and is a good source for minerals.

And for those still hung up on having enough protein, toss in some cooked beans. Black beans and fresh corn with tomatoes are great with avocado dressed greens.

Fill the fridge with fresh produce. Experiment, explore, enjoy!

Golden Beets and Their Glorious Greens

Finding a fresh bunch of organic, gold beets for two dollars at the market was my find of the weekend. The bulbs were caked with remnants of the rich soil they grew in and the crisp big green leafy tops needed three changes of water to come clean.

I'm overjoyed when I find 'dirty' produce, particularly if the soil is fresh and moist and better yet if it bears evidence that it still supports life. An occasional live lady bug is a surefire indication that this is freshly picked, not something that has been stored for months in a warehouse.

I'd rather wash my food with a familiar water source—my kitchen faucet, finishing the cleaning with a final rinse in filtered water. I've read too many tales of produce becoming contaminated from the bacteria infested water it's often washed in commercially.

The greens cook up quickly. Simply wilt them down over medium hot heat. I started these off with a couple of crushed cloves of garlic and a sliced sweet onion. The water that lingers on the leaves from the final rinse should be enough moisture to quickly wilt them. If not, a splash of stock, white wine or water will do the trick. Or, if you prefer, a splash of apple cider vinegar leaves a nice finish.

I washed the bulbs, wrapped them in a foil packet and popped them in a 350° oven for about 35 - 40 minutes. Test for doneness by inserting the tip of a paring knife. Once cooled, the skins wipe off with a paper towel and they're ready to be used in salads, sandwiches or as a side dish.

One of those golden beauties diced, and tossed into a cup of cooked quinoa along with a couple of sliced green onions, and a generous handful of toasted pumpkin seeds and sliced almonds, made a great one bowl meal.

For an Asian twist, I whisked together a little sauce: 1 tsp toasted sesame oil, 2 TBS tamari, 2 tsp mirin, 1 tsp fish sauce and a few drops of Tabasco.

Give it all a quick toss and you've a great quick lunch or supper.

The two dollars worth of beets (3 medium beets with a hefty head of greens) were divided into two meals. The greens were a side dish for supper one night, and the next night, this tasty bowl of quinoa showed off the diced beets like little jewels. But served together they'd certainly make a colorful, nutritional feast!

I've still two more golden globes in the fridge. One is headed for a beet, tomato, avocado and sprouts wrap for lunch tomorrow.

What will I do with the third one? I'll just have to wait and see what inspires me.

Cooking for one is an adventure and making the most of a frugal find makes it even more fun!

Green Beans - the Budget Lunch

Don't you just love the ads for the .99 meals at those drive-thru places? Well, today I had a .99 meal.

Green beans were .99/lb this week at the supermarket. Mixed with some sautéed pearl onions, this plateful of savory greens was a winner. Granted, I added half a pita bread to round out the meal, but it was homemade, not only superior in flavor to store bought, but only pennies out of pocket, too.

I know that not everyone is into mono meals, or can 'fill up' on a plate of green beans. But if you eat the whole pound, it will hold you for hours. Lots of fiber, great vitamins (a lot cooked away) but it still beats anything from a drive-thru any day.

Wash and tip the green beans. Quickly blanch them in a large pot of salted water. Drain and chill down with ice and water to stop the cooking and keep them bright green. This can be done ahead (store the beans in a plastic bag in the fridge until ready to use).

Sauté a generous handful of frozen pearl onions in a tablespoon of coconut oil. Let them brown a bit, 5 - 6 minutes. Then toss in the green beans, season to taste with salt and pepper and a sprinkling of cayenne. Heat through and enjoy.

This makes a great side dish, of course, but a plate full with sliced tomato or a tossed salad is a filling lunch. Take advantage of the vegetables that are on sale each week. It's easy on the budget and offers great versatility on the plate.

The Economy of Fresh Foods

Yesterday, I popped into my local produce market to pick up some Florida grown beefsteak tomatoes and these ruby red radishes caught my eye. The greens were so fresh and crisp and the soil clinging to the bulbs was dark and moist. . .radishes unlike those dried up specimens neatly packaged in plastic we so often see at the supermarket.

How could I resist their cry of, 'take me home'?

While radishes are often used as an embellishment to a salad — not something taken too seriously, today I chose to let these beauties star as the main event.

Inspired by an anecdote related by Patricia Wells in Vegetable Harvest, I washed and thinly sliced a few radishes. Using a mandolin would produce more uniform slices, and I would have pulled out my fancy slicer had I been preparing more. But for 3 or 4, I used my faithful chef's knife to achieve fairly thin slices.

With fresh whole wheat pita bread on hand, I sliced a loaf in half making two thin rounds, spreading each with an even coating of softened organic, cultured, sweet cream butter. Then I distributed the sliced radishes in somewhat concentric circles until the entire piece of bread was covered. A sprinkling of sea salt finished it off.

These were quite filling as well as delicious. Accompanied by a welcome glass of light, fruity Cabernet, Sunday lunch was perfect.

Simple fare, to be sure. But with flavors to savor. Inexpensive? You betcha!

The lovely bunch of radishes was only .99!

Tabbouleh and Hummus

Middle Eastern favorites, both dishes offer great nutrition, super taste treats and assemble easily with a minimum of preparation time, providing great versatility at the table.

There are many variations of both dishes. The basic ingredient in hummus are chickpeas and the basic ingredient in tabbouleh is bulgur. Both deliver super protein. The addition of so many fresh herbs and vegetables in the tabbouleh makes it a nutritional powerhouse.

Hummus is often served as a dip for pita bread, crackers or crudités, or slathered in a pita pocket along with a generous helping of tabbouleh, leaf lettuce and/or sprouts. Leafy greens make a handy vehicle for getting the salads from plate to mouth, limiting the calories.
However you eat these Mideastern staples, they're sure to please.

I love having both on hand for quick snacks and great lunches.

Tabbouleh

1/2 cup fine bulgur

1 TBS olive oil

1 cup boiling water

2 cups finely chopped fresh flat leaf parsley

1/2 cup finely chopped fresh mint

2 med tomatoes, diced

1/2 European cucumber, peeled and diced

3 Tbs fresh lemon juice

1/2 tsp salt

1/4 tsp fresh black pepper

Place bulgur and olive oil in heatproof bowl. Pour boiling water other, stir, then cover bowl tightly with plastic wrap and let stand 15-20 minutes until most of the water is absorbed. Drain, pressing on bulgur to remove any excess liquid.
Add bulgur to serving bowl with remainder of ingredients and combine well. An additional tablespoon of olive oil may be added if desired.

Basic Hummus

2 cups cooked chickpeas or one 19 oz can (drain & reserve liquid)

1/2 cup tahini

1-2 cloves garlic

1/3 cup fresh lemon juice

salt to taste

cayenne or crushed dried chili (to taste)

Puree all ingredients until completely smooth, adding reserved liquid if necessary.

These are easy dishes to make and great to have on hand. When hunger strikes; strike back with a fridge filled with pleasurable possibilities.