Moroccan Vegetable Bean Stew

 

 

The original recipe used 1/3 cup of oil to saute the vegetables.  The sauce was hot olive oil with some red pepper and cumin.  I have lightened up this recipe by leaving out all of the oil.  For the sauce I have substituted a sweet chili sauce.  If you prefer a milder flavor, skip the sauce.

2 1/2 cups chopped onion (one large onion)
2 cups chopped red and green bell peppers
1 teaspoon ground coriander
1/2 teaspoon cinnamon
5 cups peeled and cubed sweet potatoes
1 can diced tomatoes (15 ounces)
1 can garbanzo beans, undrained (15 ounces)
juice of one lemon
1/2 teaspoon saffron threads  (optional)
3 cups chopped zucchini

Coat a 5 quart pot with spray oil.  Add the onions, peppers, coriander and cinnamon.  Saute for about 5 minutes. 
Add the sweet potatoes, garbanzo beans with the liquid, lemon juice and saffron.  Bring to a boil.  Cover ans simmer about 15 minutes or until the sweet potatoes are almost done.  Add the zucchini and cook another 5 minutes.

Serve with couscous if desired.  I like mine with just 2 tablespoons of the sweet chili sauce for a little kick.

Makes about 12 cups or 6 two cup servings.  Each serving has 243 calories (without the sauce or couscous.)

 

Sweet Chili Sauce

 

1 cup water

1 cup rice vinegar

1 cup evaporated cane juice

1 teaspoons fresh ginger root, minced

1 teaspoon garlic, minced

1-2 teaspoons dried red chili pepper

2 teaspoon ketchup

2 teaspoons cornstarch

2 tablespoons water

 

Place everything except the cornstarch and 2 tablespoons of water in a small sauce pan and bring to a boil.  Turn heat down and simmer for about 10 minutes.

Mix the cornstarch and two tablespoons water.  Quickly stir into the hot sauce.  Bring back to a boil and cook one more minute.  Remove from heat and cool.

This keeps well in the refrigerator for several weeks.

 

Makes 2 cups.  Each 1 tablespoon serving has 27 calories.

Note: I will try for a better photo the next time I make this.  My house was cold and the food hot, so you see a bit of steam in the photo.

 

Cabbage and Edamame Soup

 

I think of this soup as the antidote to holiday eating.  Most of us tend to overindulge during the holidays and this soup helps to balance that.  It is chock full of great vegetables and edamame for a protein boost.  It is non-fat, low calorie, high fiber and just tastes really good.  Try a big bowl of this before your next holiday party and you will find you feel full and consume less unhealthy foods.

Edamame are edible, green, immature soybeans.

This makes a huge pot of soup to keep in the fridge or freezer.  If you prefer you can make a half recipe.  Play with the seasonings, but keep the salt to a minimum.

 

2 cups chopped onions

2 cups chopped celery

4 cups sliced carrots

2 cups sliced mushrooms

2 cups sliced zucchini

1 1/2 cups diced green pepper

2 cups fresh or frozen shelled edamame

8 cups shredded green cabbage

2 teaspoons minced garlic

2 teaspoons dried parsley (or 2 tablespoons minced fresh parsley)

1/4 teaspoons black pepper

1 tablespoon vegetable soup base (I used Better Than Bouillon Vegetable Base)

2 cans (28 ounces each) crushed tomatoes

8 cups water

 

Coat an 8 quart or larger stock pot with spray oil.

Saute the onions and celery over high heat.  add the remaining fresh vegetables as you prepare them, stirring with each addition.

Add the water, tomatoes, and seasonings.  Bring to a boil.  Reduce heat to simmer, cover and cook until vegetables are done (20-30 minutes)

 

Makes 22 cups.  Each cup has just 66 calories.

 

 



 

Vegan Chicken-less Noodle Soup

 

 

This is a really hearty 'chicken' noodle soup that is ready in about 35 minutes.  Meat alternative products generally contain 'vital wheat'.  This is the product that gives it the meat-like texture.

2 cups diced onions
2 cups diced celery
2 cups sliced carrots
2 1/2 cups chopped baby bok choy (about 3 small heads)
1 teaspoon dried parsley (or 1 tablespoon fresh)
8 cups vegetable broth
salt and pepper to taste
1 1/3 cups cubed vegan chicken alternative (I used one package of Gardein Chick'n Filets)
4 ounces egg-less pasta (shape of your choice)

Coat a large stock pot with spray olive oil.  Saute the vegetables over medium high heat until onions begin to  brown.
Add the vegetable broth, parsley, salt and pepper and bring to a boil.  Reduce heat to a simmer and cook for 10 minutes. Add the 'chicken' and noodles and cook another 15 minutes.

Makes 10 cups at 112 calories per cup.

 

Roasted Root Vegetable Salad

 

 

 

I like to take advantage of in season vegetables.  Right now there are many great root vegetables at my local produce market.  I usually roast root vegetables and have the leftovers cold the next day for lunch.  I typically include red peppers fro color and mushrooms for low calorie volume.  Today I roasted only root vegetables and made them into a yummy salad.

The key to roasting vegetables is to cut them all about the same size, roast them in a hot oven and set the timer.

 

 

2 cups unpeeled, sliced carrots

1 cup peeled and sliced parsnips

2 cups peeled and cubed sweet potato

1 cup unpeeled sliced potatoes (I used yellow, red and purple baby potatoes)

2 cups peeled and sliced beets (I used chioggia)

Olive oil spray (I use Trader Joe's)

 

Preheat the oven to 425 degrees.  Coat a large roasting pan with spray olive oil.

Add the vegetables to the prepared pan.  Spray the vegetable with spray olive oil.

Roast in the oven for 20 minutes.  Stir and roast another 20 minutes.  Remove from the oven and cool.  Or if you want plain roasted vegetables, they are ready to eat at this point.

 

1/4 cup vegan sour cream

1/4 cup non-dairy milk

1/2 teaspoon dry dill

salt and pepper to taste

1/2 cup  sliced green onion

 

With a whisk, mix the sour cream, milk, dill, salt and pepper in a medium bowl.

Add the green onion and cooled roasted vegetables.  Toss gently and refrigerated 1-2 hours before serving.

Makes four 1 cup servings at 190 calories per serving.

 

 

 

 

Vegan Butternut Squash Ravioli

1 recipe fresh pasta (below)

3 1/2 cups cubed (1 inch chunks) butternut squash

1 cup SoySation Parmesan cheese

1 teaspoon salt

1/8 teaspoon freshly grated nutmeg

Black pepper to taste

 

Place the squash in a microwave safe bowl and cover tightly with plastic wrap.  Cook on high in the microwave oven for 10-15 minutes or until the squash is soft.  Cool and drain off any accumulated liquid.

Place the cooled squash and remaining ingredients in a food processor and pulse until smooth.

Using a floured hand crank pasta roller, roll 1/4 of the dough first on #7, then on #5 and finally on #3.

Form with a ravioli maker, using one teaspoon of the filling for each 2 inch ravioli.  Alternatively, the pasta may be cut into 2 inch squares.  Place a teaspoon of the filling on the center of the square, fold over the filling and press the edges together.

Bring a large 6-8 quart pot of water to boil.  Add a teaspoon of salt and a tablespoon of olive oil.  Add the ravioli and stir gently to prevent them from sticking together.

Continue to boil for about 5 minutes, or until the pasta is a la dente.

Remove with a slotted spoon and add olive oil or your favorite sauce.

My 'sauce' was olive oil, toasted walnuts and fresh sage.

Makes 48 ravioli at 37 calories per ravioli.  A serving size is about six 2 inch ravioli (222 calories)

 

Filled ravioli can be placed in a single layer on a baking sheet lined with plastic wrap and frozen.  Once frozen, place in a plastic container or plastic bag.

Frozen ravioli don't need to be thawed prior to cooking.  They will require a few extra minutes of cooking time.

Fresh Pasta

1 ½ cups unbleached all-purpose flour

1 cup semolina flour (we used Bob’s Red Mill)

½ teaspoon sea salt

1 cup of water

Mix the flours and salt together in a mixing bowl. Make a well in the middle and with your hands mix in the water. Add a tablespoon of water at a time until the mixture comes together into a stiff dough.

Move the dough to a lightly floured board or counter. Knead the dough for 8-10 minutes until elastic and slightly sticky.

Place a kitchen towel over the dough and let rest for 20 minutes. Or wrap in plastic wrap and allow to rest up to two hours.

Roll the dough out (I use a hand crank pasta roller.) Cut into the desired shape. Place in a large pot of gently boiling water to cook. Thin pasta will take 1-3 minutes. Thicker or filled pasta can take 5-15 minutes.

This makes one pound of pasta. The total calorie count is 1282. If you make spaghetti or fettuccine with all of it, it should serve 6 at 213 calories per serving.

Any unrolled dough can be wrapped in plastic wrap and refrigerated for 3 days. Remove from refrigerator about 30 minutes before you want to roll it. The shaped pasta can be frozen for later use.

Asparagus- The Dettwiler Method

 

 

Asparagus contains a unique variety of nutrients.  It is an important source of the digestive support nutrient, inulin. It contains anti-inflammatory saponins include asparanin A, sarsasapogenin, protodioscin, and diosgenin.  Asparagus has flavanoids such as quercetin, rutin, kaempferol and isorhamnetin.  Asparagus is an excellent source of vitamin K, folate, vitamins B1, C, and A and copper. Asparagus is a very good source of vitamin B2, and B3 as well as phosphorus; potassium, vitamin B6 and dietary fiber; vitamin E and manganese; and protein.

My friend, Chef Glenn, taught how to cook perfect asparagus every time.  It is easy, quick and foolproof.

Wash the asparagus and break off the cut ends.  To remove the ends, it is better to break than cut.  When you cut, you are likely to leave some fibrous material that is difficult to chew.  To break the ends of the asparagus, hold the cut end in one hand, grasp the middle of the stalk and bend until it breaks.  Toss the cut end (or use in a vegetable stock)

• Fill a 5-6 quart pot with water and about a teaspoon of salt
• Bring to a boil
• Place about one pound of cleaned asparagus into the boiling water
• Place a tight fitting lid on the pot
• Turn off the heat
• Set a timer for 5 minutes (6 if you have a more than a pound)
• Pour off the the water
• Fill the pot with cold water to stop the cooking
• Remove immediately from the cold water and serve (it will still be warm but the cooking will have stopped.)

Perfect every time!  Asparagus has just 40 calories per cup.
Leftover asparagus is great on a salad.

Peas and Carrots Soup

 

 

 

I like a lot of carrots in split pea soup and consider them the co-star of this hearty tummy warmer.  I love all kinds of soup and make large batches and freeze.  When I pack my lunch each day, I just stop by my freezer on my way out and have my own healthier version of the frozen lunch out of a box.

 

Dried peas are an excellent source of molybdenum. They are also a very good source of dietary fiber and a good source of protein, manganese, folate, vitamin B1, potassium and phosphorus.

 

Carrots are an excellent source of vitamin A. They are also a very good source of immune-supportive vitamin C; bone-building vitamin K; and heart-healthy dietary fiber and potassium. They are a good source of heart-healthy vitamin B6, niacin, folate, and vitamin E; enzyme-supporting manganese and molybdenum; and energy-supportive vitamin B1, vitamin B2 and phosphorus.

 

2 cups chopped onions

1 1/2 cups diced celery

2 1/2 cups diced carrots

3 1/2 cups dried split green peas, rinsed in cold water

12 cups water

2 1/2 teaspoons sea salt

1/4 teaspoon black pepper

 

Coat an 8 quart stock pot with spray oil.

Saute the vegetables over medium high heat until onions are soft.

Add the peas, water, salt and pepper and bring to a boil.

Reduce heat to a simmer and cook uncovered for 45-60 minutes or until peas are soft.  Stir frequently while simmering.

Remove from heat an enjoy!  I like to stir in a little non-dairy sour cream.

Makes 13 cups with 153 calories per cup.

 

 

 

Vegan Apple Cranberry Quick Bread

No Sugar, No Fat

 

 

 

This recipe started out as my grandmother's Raw Apple Cake.  I always loved this cake, but it has eggs and butter.  I also had a package of granulated xylitol in my pantry that I wanted to try.

Xylitol is a low glycemic sweetener that is made from corn husks, oats, berries, mushrooms and birch trees.  It has a glycemic index of 7 and 40% fewer calories than sugar (glycemic index of 65).

Xylitol has been shown to prevent tooth decay.   It may also strengthen bones and prevent ear infections.

 

Mattila, Pauli (1999). Dietary xylitol in the prevention of experimental osteoporosis : beneficial effects on bone resorption, structure and biomechanics. Oulu: Oulun Yliopisto. ISBN 978-951-42-5150-4.1.      

Uhari, Matti; Kontiokari, Tero; Niemelä, Marjo (October 1998). "A Novel Use of Xylitol Sugar in Preventing Acute Otitis Media". Pediatrics 102 (4 Pt 1): 879–884. doi:10.1542/peds.102.4.879. PMID 9755259

1 cup granulated xylitol 

1 1/2 cups all purpose, unbleached flour

2 teaspoons baking soda
1 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon freshly grated nutmeg

1/8 teaspoon sea salt

 

1/4 cup chopped walnuts

1/3 cup dried cranberries

 

3/4 cup cold, black coffee

1/2 cup unsweetened applesauce

2 tablespoons cider vinegar

 

1 1/4 cups thinly sliced apples

 

Preheat oven to 350 degrees.

 

Coat a loaf pan with spray oil.  Line the bottom of the pan with parchment paper.  Coat the paper with spray oil.

 

Place all of the dry ingredients in a medium mixing bowl and stir together to blend.

Stir in the cranberries and walnuts

Mix together the coffee, applesauce and vinegar.  Then stir into the dry ingredients.

Mix well and then stir in the apples.

 

Pour into prepared pan.  Bake for 55-60 minutes or until done.

 

Makes 12 servings.  Each serving has 132 calories.

I like this with a little Tofutti cream cheese.



Delicata Squash Spread

 

I ordered a Butternut Squash Dip at a local restaurant over the weekend.  I was intrigued by a dip made from winter squash.  It was served with grilled pita bread and was more a spread than a dip.  I rather enjoyed it, but thought it could use a little less garlic and pepper and perhaps a sweeter squash.  I asked the waiter what the ingredients were and the next thing I knew I had the recipe in my hand.  I lightened it up by leaving out the olive oil used to saute the onions.  I decreased the garlic, left out black and red pepper and added a little cayenne.
It was good right after I made it, but it was better the second day.  Today I had some on a rye cracker with Tofutti cream cheese and found it to be divine.
Delicata is a type of winter squash that is a bit sweeter than the butternut squash.  It is an oval shape, 6-12 inches long and a yellow skin with green stripes.
Winter squash is very high in vitamin A, and also contains vitamins B, K, B2, as well as fiber manganese, copper, potassium, typtophan, fiber and omega-3 fats.

1 medium Delicata (or Sweet Dumpling) winter squash
1/8 cup diced sun-dried tomatoes (plain, not in olive oil)
1 cup diced sweet onion
1 teaspoon minced fresh sage
1 teaspoon salt
1 teaspoon minced garlic
1/8 teaspoon cayenne pepper (more or less to taste)

Preheat oven to 350 degrees.  Coat a baking sheet with spray oil.
Cut the squash in half lengthwise.  Scoop out the seeds with a spoon and discard.  Place cut side down on the baking sheet.  Bake for 20-30 minutes or until soft.  Remove the oven and cool.
While the squash is baking, cover the sun-dried tomatoes with warm water and set aside.
Coat a skillet with spray oil and saute the onions until translucent.
Remove the squash from the skin with a spoon and measure 1 3/4 cups.
Drain the sun-dried tomatoes.
Place all ingredients in a food processor and pulse a few times until mixed and smooth.
Refrigerate overnight (or serve right away if you wish).  Serve with crackers, pita or French bread.

Makes 2 1/2 cups.  Just 24 calories per 1/4 cup.

 

Lightened Up Vegan Minestrone Soup

 

 

 

This vegan rendition of the classic Italian minestrone soup has cannellini beans, orecchiette eggless pasta and fresh veggies and herbs.  And it has no added fat.

Cannellini beans are a white kidney bean that are popular in the Tuscany area of Italy.  They are an excellent source of protein, fiber, iron, magnesium and folate.

Orecchiette pasta is typical of Puglia (southern Italy). Its name comes from its shape, which reminds one of a small ear. In Italian orecchio means ear.

 

 

1 1/4 cups diced sweet onion

1 1/2 cups diced  celery

2 cups sliced Crimini mushrooms

2 cups sliced summer squash (I used zucchini and crookneck)

1 1/2 cups sliced carrots

8 cups vegetable broth

1 28 ounce can crushed tomatoes

1 15 ounce can cannellini beans (don't drain)

1 tablespoon minced fresh basil

1 tablespoon minced fresh parsley

1 teaspoon sea salt

1/8 teaspoon black pepper

1 cup dry eggless pasta (I used Trader Joe's orecchiette, but use whatever shape you wish)

 

 

Optional- 1 tablespoon Soysation Parmesan Cheese per serving (each tablespoon adds 15 calories)

 

Coat an 8 quart stock pot with spray olive oil.   Add the onions, celery and mushrooms and saute until vegetables begin to brown.  Add the vegetable broth, tomatoes, beans, carrots, squash, herbs, salt and pepper.  Bring to a boil and reduce the heat to simmer and cook until the carrots are almost done (about 15-20 minutes).

Stir in the pasta and cook another 10 minutes.  Remove from heat and enjoy!

 

Makes 14 cups.  Each cup has 105 calories.

 

 

 

 

 

 

Vegan Chicken-less Salad

 

 

Gardein makes several different non-meat products.  These are made primarily from soy and vital wheat gluten.  The vital wheat gives it the texture and chewiness.  Gardein products are found in most supermarkets.

Vital wheat gluten is the natural protein found in wheat. It contains 75% protein. Vital wheat gluten can also be used to make a meat substitute known as seitan. 

 

Place in a small bowl:

2 Gardein chick'n filets, sauteed, cooled and diced

1 cup diced celery

2 tablespoons sliced green onion

1 tablespoon chopped walnuts

3 tablespoons dried cranberries

1/4 cup seedless grapes, quartered

 

Dressing:

2 tablespoons Tofutti cream cheese

2 tablespoons Nayonaise vegan mayo

2 tablespoons non-dairy milk (I used Trader Joe's Coconut Milk Beverage)

 

Mix the dressing ingredients in a small bowl until smooth.  Pour over the chicken, veggies and fruit and mix well.

 

Makes 2 cups.  Each 1 cup serving has 225 calories.

 

Quick Pumpkin Soup With Cashew Cream

 

 

This soup goes together in about 15 minutes.  A great standby for those busy days when you want to put your feet up and enjoy a hot, homemade meal.

 

Pumpkin is a winter squash and is loaded with nutrients.  It has vitamins A, C, B6. K, B2, fiber, manganese, folate, tryptophan and omega-3 fats.

 

I have used canned pumpkin in the recipe and always  keep some on hand in my pantry.  I have also made this soup with butternut, sweet dumpling and delicata squash.  These are sweeter than pumpkin and I leave out the evaporated cane juice.  Pumpkin sometimes has a little bitter edge to it.  A couples teaspoons of a sweeter takes off the edge without adding sweetness to the soup.

 

1 15ounce can of pumpkin (or 1 3/4 cup cooked pumpkin or squash)

2 cups vegetable stock

2 tablespoons cashew cream

2 teaspoons evaporated cane juice

1 tablespoon chopped fresh parsley

1/8 teaspoon fresh grated nutmeg

1 cup non-dairy milk (I used the 45 calorie/cup variety of SoDelicious Coconut milk)

3 tablespoons cornstarch

 

Mix all ingredients except the milk and cornstarch in a 3-4 quart pot.  Bring to a boil over medium high heat.

Mix the cornstarch and milk together.  Whisk into to the soup.  Bring back to a boil, stirring constantly.  Remove from heat and enjoy.

Makes 5 1/2 cups and has 76 calories per cup.

Cashew Cream

 

Cashew cream is very easy to make and can be added vegan recipes where dairy cream would have been used.  Because of the fat content in cashew cream behaves much like cream when cooking with it.  It is great in sauces and soups.
Cashews contain fiber, copper, manganese, tryptophan, magnesium and phosphorus and 75% of the fat us unsaturated.

Cover 2 cups of raw cashews with cold water.  Soak over night.  drain the water off and place the cashews in a blender or food processor.  Cover with fresh cold water and process until smooth.  Cashew cream may be strained if you wish.

Makes 2 1/4 cups.  Each tablespoon contains 43 calories.

 

Garbanzo Beans

Garbanzo beans are a good source of  molybdenum, manganese, folate, protein, fiber, copper and vitamins A, D, E, K and B6. One cup of garbanzos have 269 calories.  Recent studies show that as little as 1/2 cup of garbanzo beans per day can help to control blood sugar.  Results occur in as little as week.

Marinated Garbanzo Beans

 

 

Marinated garbanzo beans will keep well in the refrigerator for a week or two.  They are great beside your sandwich or on top of your salad.

4 cups cooked garbanzo beans
1 1/4 cups diced sweet onions
1 1/4 cups diced carrots (I used both orange and purple carrots)
1 1/4 cups diced celery
1 teaspoon minced garlic
2 tablespoons minced fresh herbs (I used basil, thyme and parsley)
2 cups cider vinegar
2 cups water
1 teaspoon sea salt
1/8 teaspoon black pepper

Mix all ingredients together.  Refrigerate several hours or over night.
Makes 9 cups.  Each 1/2 cup serving has 75 calories.

Vegan Red and Green Potato Leek Soup

 

 

 

This soup contains four vegetables from the "World's Healthiest Foods" list of the 127 healthiest foods (http://www.whfoods.com/).  Leeks, celery, onions and potatoes contain many micronutrients important for good health.  A few of these are vitamins K, C, A, B6 and folate, manganese, iron and potassium, as well as many others in small quantities.

 

Potato leek soup typically has some heavy cream and more potatoes than leeks and other vegetables.

We have made a lighter version with more lower calorie vegetables and fewer potatoes.  We have substituted SoDelcious Unsweetened Coconut Milk Beverage for the cream.  It has just 45 calories per cup.

 

1 1/2 cups red onion, diced

3 cups leeks washed thoroughly and sliced

1 cup celery, sliced

1 cup sweet red pepper, diced

4 cups red skinned potatoes, diced

8 cups water

2 teaspoons sea salt
1/4 teaspoon black pepper

1 cup  SoDelcious Unsweetened Coconut Milk Beverage

 

Coat a large stock pot with spray oil.  Add the onion, leeks, celery and pepper.  Saute over medium high heat until vegetables begin to brown. 

Add potatoes, water, salt and pepper.

Bring to a boil, then turn down to a simmer for about 20 minutes or until the vegetables are soft.

Mash the vegetables with a potato masher.

Stir in the coconut milk and heat through.

Remove from heat and enjoy!

 

Makes 12 cups with 66 calories per cup.

 

 

 

 

 

Harvest Salad Wrap- Lightened Up

 

My daughter and I went to a 'healthy fast food' restaurant yesterday and had a Harvest Salad Wrap.  This place would make any of their salads into a wrap.  I just had them leave out the goat cheese and add tofu to the lettuce, apples, beets, walnuts and cranberries.  While I was enjoying my wrap I was trying to think about what I could substitute for the dressing that would make it less wet and portable enough for lunch at work.   Today I found their nutrition information online.  I about fell over when I found that my healthy lunch contained 761 calories!  The salad alone, without the wrap, had over 500 calories.

So today I offer you the lighter, portable version of the Harvest Salad Wrap.  It is just as yummy as the high calorie version and I have shaved off 438 calories!

 

 

1 tortilla (I used La Tortilla Factory 100 calorie whole wheat tortilla)

2 tablespoons Tofutti Cream Cheese

1 teaspoon Dijon mustard

several romaine lettuce leaves, washed and patted dry

1 tablespoon chopped walnuts

1 tablespoon dried cranberries

1/4 cup diced apple (I used Golden Delicious)

1/4 cup roasted beets (I used golden beets)

2 pieces Maple Bacon flavored tempeh (Turtle Island Foods, Inc)

 

Lay one tortilla on a piece of parchment paper (or foil or plastic wrap)

Mix the cream and mustard together and spread on the tortilla

Lay the lettuce leaves over the cream cheese mixture

Pile everything else on top and roll up like a burrito.  Wrap in the parchment if preparing for later.  Consume right away or refrigerate.

 

Serves one and has just 323 calories.

 

 

 

 

 



 

Peanut Sweet Potato Soup

 

 

 

This is the last recipe from my cooking therapy this weekend.  I call it cooking therapy because when I am creating in the kitchen I am happy.  Nothing else in the world matters and my worries just don't seem so significant. 

 

When I am done here I shall retire to the deck with a glass of Locatelli's Luna Piena (full moon).  It is 77% Merlot and 33% Petit Verdot.   This wine is grown, produced and bottled by the Locatelli Winery in San Miguel, California.  Locatelli has been making wine for generations.  Cesare Locatelli immigrated to America in 1889 and brought with him his family's rich heritage for wine making.

San Miguel is located just a few miles to the north of Paso Robles, California.  When you are in the area, stop by the Locatelli winery and taste their fine wines.  Mission San Miguel is close by as well and open to visitors year round.

 

 

On to the soup......

 

2 cups chopped sweet onion

1 1/2 cups chopped sweet red bell pepper

6 cups cubed sweet potatoes

3 cups fresh tomatoes, peeled and chopped

6 cups vegetable broth

1 tablespoon fresh minced parsley

1 teaspoon fresh thyme leaves (whole leaves are fine, they are too tiny to chop)

1 teaspoon minced garlic

1 teaspoon peeled and grated fresh ginger

1 teaspoon sea salt

black pepper to taste

1/2 cup Betty Lou's Just Great Stuff Organic Powdered Peanut Butter

 

Coat a large stock pot with spray oil.  Saute the onions and pepper until the onions are translucent.

Add the remaining ingredients except the peanut butter.  Bring to a boil and then reduce heat to a simmer.  Cook until the sweet potatoes are soft.

With a potato masher, break up some of the sweet potatoes.  Or if you want a creamy soup, run it all through a food processor.

Whisk in the peanut butter.  Bring back to a boil, turn off heat and serve.

 

Makes 11 cups.  95 calories per cup

 

To peel fresh tomatoes just drop into a pot of boiling water for one minute. Then immerse in cold water. The skins will slip right off.

 

Betty Lou's Just Great Stuff Powdered Peanut Butter- I used this decrease the calories.  This product has just 40 calories per 2 tablespoons.

http://bettylousinc.com/products_category.php?id=7

 

 

 

 

 

 

Tomato Corn Relish

 

 

I was assailed by fresh corn and ripe tomatoes at my produce market again today.  I always buy more than I can eat and because they are ripe they need to be used right away.  This recipe for Tomato Corn Relish is reminiscent of one my grandmother made and it will keep up three weeks in the refrigerator.

Corn is a good source of antioxidants, fiber, vitamins C, B3, and B5, and manganese. 

Tomatoes contain vitamins C, A, K, E, B3, B6 and B1, and potassium, molybdenum, manganese, fiber, copper and folate.

To peel fresh tomatoes just drop into a pot of boiling water for one minute.  Then immerse in cold water.  The skins will slip right off.

2 cups fresh corn, cut from the cob (about 5 ears)
2 cups chopped sweet onions
2 cups peeled and chopped fresh tomatoes
2 cups chopped English cucumber (leave the peel on)- if you use regular cucumber, remove the seeds
1 1/4 cups green pepper chopped
1 cup evaporated cane juice
1 cup cider vinegar
1 1/2 teaspoons celery seed
1 1/2 teaspoons mustard seed
1/ teaspoon ground turmeric
1/4 teaspoon cumin
1 teaspoon sea salt
dash of cayenne pepper

Place all ingredients in a 5 quart pot and bring to a boil, then reduce heat to simmer.  Simmer, stirring occasionally, for 25 minutes.  Remove from heat and refrigerate.  Will keep for 3 weeks in the refrigerator.

Makes 2 quarts (32 servings).  Each 1/4 cup serving has 44 calories

Figs

 

Figs grow on the ficus tree ( a relative of the mulberry).  Figs have been around since biblical times.  Fresh figs are available June through September.  Dried figs are available all year.  In the United States, figs are grown in California, Texas, Utah, Oregon, and Washington.

When selecting fresh figs look for figs that are soft and yield to pressure but not mushy and have no breaks in the skin.  Figs must ripen on the tree.  Unripe figs will not ripen any further after picking.  Figs have a very brief shelf life.  Plan to use them with a day or two of purchase.

A medium sized fig has about 30 calories and is packed with fiber, potassium, manganese and vitamin B6. 

 

In the photo above the fresh California Mission figs are at the top and the dried Conadria figs are at the bottom.  The first recipe is for a tapenade featuring the dried figs and Kalamata olives.  The second recipe is a poached fig dish that could be the appetizer or the desert.  It is both sweet and savory.  It features California Mission figs and Duck Pond 2009 Pinot Noir.  Duck Pond is located in Dundee, Oregon and well worth a visit when you are in the area.

I selected this particular wine because is it a very good wine to drink and I wanted red.  I beleive that if you won't drink it, don't cook with it.
 

 

Conadria Fig and Kalamata Olive Tapenande

 

 

I have taken liberties in calling this a tapenade.  A traditional tapenade is a dish consisting of pureed or finely chopped olives, capers, anchovies and olive oil.  Tapenandes originated in France.

 

1/2 cup fresh squeezed orange juice

1 cup chopped dried Conadria figs

2/3 cup Kalamata olives, drained

2 tablespoons balsamic vinegar

1 teaspoons chopped fresh rosemary

1 teaspoon minced garlic

 

Simmer the orange juice and figs together until most of the liquid is absorbed 5-6 minutes.

Place in a food processor with the remaining ingredients and pulse a few times to chop.

Refrigerate for a few hours or overnight to allow the flavors to develop.

 

Makes 1 1/2 cups.  26 calories per tablespoon.

 

I had this on a rye cracker with some Tofutti cream cheese.  It would be great on a sliced baguette or with raw vegetables as well.
 

 

Wine Poached Fresh Figs

 

 

 

1 750 milliliter bottle of pinot noir wine

1 cup evaporated cane juice

1/2 cup apple cider vinegar

1/4 teaspoon black pepper

1 tablespoon whole cloves

2 cinnamon sticks

2 pounds fresh figs, stems trimmed and cut in half.

 

Mix everything except the figs in a 4 quart pot.  Bring to a boil and then reduce to a simmer.  Simmer for 40 minutes.

Strain to remove the cloves and cinnamon.  Return to the pot and add the figs.  Stir gently and heat the figs for 5-6 minutes.  With a slotted spoon remove the figs to a bowl and refrigerate.

Return the pinot noir syrup to the heat and reduce to about one cup.  Refrigerate until cold.

Mix the figs and syrup and serve alone or with a  non-dairy ice cream (I used SoDelcious Coconut Milk 'ice cream')

Makes nine 1/2 cup servings at 180 calories each (without the ice cream)
If my body would allow me to consume dairy, this would make a nice first course with a soft cheese, perhaps a brie, crusty bread and a glass of Duck Pond Pinot Noir.