Oatmeal Buckwheat Pancakes with Flax

I've been mixing buckwheat flour into my homemade pizza crust, because it's healthy and nutty and "whole grain" (although it's actually a seed). So when Tessa found this recipe for oatmeal pancakes, I decided to mix in a little buckwheat flour and a little flax seed to add to the already nutritious hulled oats in the recipe.

I've served them twice already, once with nutella and once with maple syrup, and they are tasty and incredibly filling. The buckwheat flour makes the pancakes (or pizza crust) a darker brown than they would be otherwise, so if that bothers you, you can sub in whole wheat flour. They're also vegetarian.

2 1/2 cup almond milk
1/3 cup vegetable oil
2 eggs
1 tsp kosher salt
2 1/2 tsp baking powder
2 cups hulled oats (or oatmeal)
1 cup buckwheat flour

1. If you're using hulled oats, stick them in a blender or food processor and pulse to pulverize. (I did this with the whole bag of hulled oats and then stored, so that I only had to do it once.)

2. Next, you have a choice: either add the rest of the ingredients and give it a whirl, or you can mix everything by hand in a bowl. Either way, make sure all of the ingredients are well mixed.
2. Let the batter stand for 2-3 minutes to thicken, while you heat up your griddle or skillet.
3. Cook the pancakes a few minutes on each side, until the bubbles start to leave holes.

Serves four with your favorite toppings.

Not. A. Word.

Pesto Tuna Pasta

I've been trying to cook more fish lately, because of its many benefits, and as a non-red-meat source of protein. I always keep a couple of cans of tuna on hand (wild skipjack, a.k.a "chunk light," from Wild Planet, one of several companies that have gone BPA-free), so this recipe was just something I threw together one night for dinner when I hadn't been to the store in too long. It was so tasty and easy, it's become a staple.

I use whole wheat pasta, of course, and I've tried it with penne as well as spaghetti. It works well either way. I've been growing rainbow chard in our backyard, so I always have a handfull or two of that to throw in, and when we get green onions from our CSA, I save the solid white parts at the bottom and replant them. They regenerate the green parts, so you can use them indefinitely. Sometimes I use kale in addition to chard, and I've also just thrown in broccoli, summer squash, frozen peas or whatever I have on hand. It's tasty, filling, and healthy. To make it vegetarian, leave out the tuna or sub in some seitan, and leave off the cheese for a vegan option.

8 oz. whole wheat pasta
1 5 oz. can skipjack/chunk light tuna, drained (lower mercury than albacore/solid white)
2 cups rainbow chard, stems and leaves, rinsed and chopped*
3-6 green onions, chopped
2 tbsp extra virgin olive oil
1/4 to 1/2 tsp garlic powder
1/4 tsp italian seasoning
1/8 tsp cayenne pepper or turmeric
fresh ground black pepper, to taste
1/4 cup pesto, store-bought or make your own
parmesan cheese, for garnish (optional)
chopped fresh parsley, for garnish (optional)

*Finely chop the stems of the chard-- don't throw them out! They add color and sweetness.

1. Bring a pot of water to a boil and cook the pasta according to package directions. Drain and set aside. Do not rinse.
2. While pasta is cooking, heat the olive oil in a large skillet. Add the chard stems, and saute for one minute. Flake the tuna into the pan, and add the green onions and the rainbow chard leaves. Season with the spices and saute, stirring frequently, until greens are wilted but are still bright in color.
3. Stir the chard mixture into the pasta. Add the pesto and toss. Garnish with parmesan cheese and parsley.

Serves two.

Om nom nom.

Vegetable Pancakes

I love potato pancakes. Maybe it's my German blood, or maybe it's because they're so darn tasty and crispy and lovely. But last Hanukkah, my family decided to make two versions: traditional potato latkes, and one with carrots and parsnips mixed in, for a healthier take. Everyone except my dad found the mixed veggie potatoes tastier, and so I resolved to make them this way from now on.

Enter the following recipe, originally published here. I whipped it out a few days ago, since recently we've had more sweet potatoes than we know what to do with. I shredded a sweet potato and a zucchini in my food processor, which made about four cups, so I decided not to add any regular potatoes at all. They came out really tasty, and even a little nutty since I was short an egg and used a flax seed mixture instead. This dish is vegetarian, but could be made vegan by swapping out all of the eggs this way.

2 cups shredded veggies
2 eggs
1 Tbsp whole-wheat flour
1/4 tsp salt
1/8 tsp garlic powder
1/6 tsp onion powder
dash of nutmeg and/or cayenne pepper (optional)
fresh black pepper, to taste
Olive oil for cooking
Applesauce (garnish)

1. Combine the shredded veggies with the eggs, flour, and spices. Mix thoroughly.
2. Heat a thin layer of olive oil in a sauté pan over medium heat. It is important that the heat is the right temperature because you want the pancakes to cook all the way through the middle by the time they are brown on the outside.
3. Once the oil has heated up, add dollops of the veggie mixture into the pan. Cook for several minutes, until the bottom starts to brown. Then flip and repeat.
4. Transfer cooked pancakes to a plate lined with paper towels.
5. Garnish with applesauce and serve warm.

Serves 2–3 as a side (double the recipe to make enough for two as an entree).

Hey! Where's our panca-- ooh, dreidel!

Sweet Potato and Black Bean Tacos

We found this recipe a few weeks ago, and I decided to make it for lunch today. It was pretty refreshing, and I enjoyed it even though I'm not the biggest sweet potato fan. It's also vegetarian, and vegan if you go cheeseless.

I didn't have fresh poblano, so I just seasoned it with paprika and a dash of cayenne, which took out a bit of the bright crunch that would have taken the dish to another level, but it was still delicious. I subbed in whole wheat tortillas for health and green onions instead of yellow onions to suit my tastes. I also added a bit of carrot I had left over from the cheesy quinoa bites I made as a side dish, and they added a nice crunch. Make sure you drain the black beans, or the taco filling will become more of a paste instead of a medley. Original recipe here.

1 large sweet potato

1 tsp extra virgin olive oil
Sea salt, fresh ground pepper, chili powder, and cumin, to taste
1 cup black beans, drained and rinsed
1/4 cup green onion, minced
4 whole grain tortillas

1/3 cup diced poblano pepper
Hand-shredded cheese

Optional garnishes:
Shredded lettuce or cabbage
Sliced avocado
Lime wedges for squeezing.
Cilantro
Sour cream

1. Preheat the oven to 425 degrees.
2. Dice the sweet potatoes, leaving the skin on, and toss on a baking sheet with the olive oil until lightly coated. Season to taste with the salt, pepper, and chili powder, and cumin. 

3. Roast the sweet potatoes for 15-30 minutes (depending on size of dice), stirring occasionally, until they begin to brown.
4. Meanwhile, saute the green onion for 5 minutes. Add the poblano and saute for an additional 3 minutes. Stir in the black beans until heated through. 

5. Stir in the sweet potato, taste, and adjust seasoning.

6. Spoon onto the tortillas and top with shredded cheese and your choice of garnishes. (I used shredded lettuce and cilantro.)

Serves two to four.

Don't forget to roooooooll it up!

Popcorn Perfection

This is one to add to my snacks page. Apparently microwave popcorn bags have been linked to cancer, and is just generally not that good for you, so in order to get that delectable movie snack back in our mouths, I started hunting for a healthier alternative. I found out that you can make your own microwave popcorn, and I also found the recipe below, which I like better, because then you're not wasting a paper bag that can no longer be recycled because it's covered in oil. The recipe was originally posted here.

Benefits? Better for your health, and more bang for your buck. This recipe even ensures that almost every single kernel will pop, yet keeps them from burning, which is fantastic. It's also vegan (if you nix the butter), and takes less than ten minutes.

3 Tbsp canola oil (or other high smoke point oil)
1/3 cup popcorn kernels (available in the bulk section of Whole Foods)
2 Tbsp or more (to taste) of butter
Salt to taste

1. Heat the oil in a 3-quart saucepan on medium high heat.
2. Put 3 or 4 popcorn kernels into the oil and cover the pan.
3. When the kernels pop, add the rest of the 1/3 cup of popcorn kernels in an even layer*.
4. Cover, remove from heat and count 30 seconds. (This method first heats the oil to the right temperature, then waiting 30 seconds brings all of the other kernels to a near-popping temperature so that when they are put back on the heat, they all pop at about the same time.)
5. Return the pan to the heat. The popcorn should begin popping soon, and all at once. Once the popping starts in earnest, gently shake the pan by moving it back and forth over the burner. Try to keep the lid slightly ajar to let the steam from the popcorn release (the popcorn will be drier and crisper).
6. Once the popping slows to several seconds between pops, remove the pan from the heat, remove the lid, and dump the popcorn immediately into a wide bowl. With this technique, nearly all of the kernels pop, and nothing burns.
7. If you're adding butter, you can easily melt it by placing the butter in the now empty, but hot pan. Season to taste with salt. You can also add fun things to it like paprika, nutritional yeast, chili powder, curry powder, cumin, grated Parmesan cheese, or even a little sugar to make it taste like kettle corn.

*If you add salt to the oil in the pan before popping, when the popcorn pops, the salt will be evenly distributed throughout the popcorn.

Serves one to two.

This batch is mine!

Simple Balsamic Vinaigrette

Trying to start the new year off right? Start with salad. Salads are supposed to be good for you, but some salad dressings (like my old favorite, Caesar) can make a burger look healthy. So, I've started making my own, which is surprisingly delicious and easy to customize. I think it even tastes better than most restaurant dressings, and it's way better for you.

I like to make my dressing fresh every time, so the recipe below is only enough for four (dinner) salads at a time. However, I know that my mom (who we both just found out uses a strikingly similar dressing) like to pre-make her dressing about a cup at a time, and then refrigerate it until needed. If you're of that vein, just follow the ratio of 2 parts oil to 1 part vinegar. For instance, 2/3 cup oil to 1/3 cup vinegar, with increased seasoning.

The recipe also includes my current favorite salad to dress with this vinaigrette.

4 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
1/8 tsp garlic powder
sea salt and fresh ground black pepper, to taste

1 head fresh lettuce or equivalent, washed by you
3 small carrots, shredded
1/2 cup chopped walnuts
1/2 cup dried cranberries
parmesan cheese, to taste

1. Mix the oil, vinegar, and spices in a small bowl, then set aside.
2. Make sure the lettuce is dry, then chop and place it in a large serving bowl. Pour the dressing over the top and toss until evenly coated.
3. Using two forks or tongs, divide the salad among four plates or bowls. Sprinkle each salad with shredded carrots, chopped walnuts, dried cranberries, and a dusting of parmesan cheese.

Serves four as an entree.

Kitten not included.

Santa Fe Stew

A deliciously filling, warm meal for a cold winter night, Santa Fe stew is my mom's recipe. Apparently, she bought it for 25 cents at a Christmas festival before I was born, so it's fitting to post it just a few days after Christmas. It's a one-pot wonder, and the beans have enough protein that it could be served vegetarian/vegan with some extra vegetables.

I have a lot of memories of warming up over this meal. One time, a cousin served us this stew, was surprised that we knew it. I have edited this recipe a lot, but I have a lot of respect for the original recipe I grew up with, which I managed to find online here (although my original says stewed tomatoes, not diced, and has no turkey option).

I use extra-lean ground turkey and make my own seasoning blends. I also have recently started swapping out the canned beans for dried and buy jarred tomato paste, both because of BPA in canned foods, but I know soaking is a pain, so you can find a list of canned goods that are BPA-free here. To supplement the tomato paste, I added water, and since Tessa doesn't like corn, I use green beans, carrots, or whatever I happen to have on hand instead.

1 lb. extra lean ground turkey
1 medium onion, chopped (optional)
1 package taco seasoning mix (or make your own, but add slowly, taste, and re-season!)
1 package ranch dressing mix (or make your own)
3 cups black, pinto, and/or kidney beans, soaked and drained (1 cup dry, or 3 15-oz. cans)
1 8 oz. jar tomato paste

1 1/2 cups water, (you may need more)

1 cup corn or vegetable of your choice

1. Brown the meat and onion together in a dutch oven, then drain away excess grease.

2. Add the two dry seasoning mixes and stir until mixed thoroughly. 

3. Add all other ingredients, stir, cover, and simmer for 30 minutes or until beans are tender.

4. Optional: garnish with hand-grated cheddar cheese or tortilla chips.

Serves six.

Waaaarm.

Stuffed Acorn Squash

This recipe was inspired by one of Tessa's favorite dishes from the Dream Cafe in Dallas, unfortunately no longer on their menu because they changed chefs. The other day, Tessa asked me to make something like it, and so I did.

I got as close as I could, and she said, had I used a difference cheese (parmesan was all I had-- I recommend goat cheese or feta), it would have been better than the Dream Cafe's. Quite a compliment! It takes some time to cook, but most of it is just baking time, and trust me, it's worth it. It's also quite filling (as a complete meal), acorn squash is in season, and, in honor of Halloween, shaped like a pumpkin! You can swap out the veggies if you'd prefer something else; I just used, again, what I had on hand. Plus, if you omit the cheese, it's vegan.

2 whole acorn squash
2 cups cooked whole grain brown rice
1/4 cup chopped carrot
1/4 cup peas (or vegetable of your choice)
1/4 cup toasted walnuts, chopped
1/4 cup dried cranberries
1/8 cup goat cheese crumbles
1 tbsp extra virgin olive oil
1 tsp chopped sage
1/8 tsp garlic
sea salt and fresh cracked black pepper
1 cup broth or stock, divided

1. Cut off the top inch of each acorn squash. Keep the top, but scoop out and discard the seeds. If the squash won't stand up on its own, cut off a piece from the bottom to flatten it. Set the squash, including the top, aside, on a baking sheet.
2. Heat the olive oil in a pan over medium heat. Add the vegetables and spices, and saute until the begin to soften. At this point, mix in the cooked rice, then add 3/4 cup of the stock/broth a little at a time, so that the rice absorbs it.
3. Preheat the oven to 400 degrees.
4. Once all but a few teaspoons of the stock has been incorporated, stir in the walnuts, cranberries, and parmesan. Remove from heat, and spoon into each squash. Place the tops back on the squash, and the remaining rice mixture in an oven-safe dish.
5. Bake the squash for 1 hour. When 20 minutes remain, pour the remaining stock/broth over the leftover rice mixture, cover, and put it in the oven with the squash.

Serves two.

Happy Halloween!

Snack Time

I am a food lover. I also get hungry every two hours. Because of these things, I'm a big fan of snacks. Unfortunately, snacks add up quickly, so I try to find healthy alternatives to my favorite cravings. Here are a few of them.

I primarily crave salty snacks, so those are first, then sweet. I absolutely love hummus. So much so that the previous sentence was probably a huge understatement. My Aunt Judi's homemade hummus recipe follows at the bottom of this entry. Rich in protein and the good kind of fat, I prefer to eat it with baked pita chips or baked organic blue corn tortilla chips, but eating it with carrots, celery, or raw broccoli makes it even better for you.

I also eat a lot of Amy's Organic Medium Salsa on baked organic blue corn tortilla chips. It's fresh, organic, sweet and spicy, and loaded with veggie goodness. Baked chips are also, of course, healthier than their fried counterparts. When Tessa craved queso the other day, I melted 1 tbsp butter, whisked in 3/4 cup almond milk, stirred until it thickened, then added 3/4 cup shredded cheddar and swirled in about 1/4 cup salsa. It was pretty darn good.

A couple other go-to snacks could go either way: a handful or two of almonds, walnuts, or granola. Try combining them, along with some (c)raisins, for a healthy, tasty trail mix. You could also add peanuts, but I'm allergic to those. Then, of course, there's always fresh fruit. Tessa loves dipping organic apple slices in almond butter, cantaloupe chunks or fruit leather. I like my apples whole, along with bing cherries or pineapple chunks.

When I crave something sweet, I try to go for a fruit smoothie or a piece or two of dark chocolate instead of ice cream or cookies. Dark chocolate has more antioxidants than milk chocolate, and I like the taste better anyway. One thing I've been doing lately is breaking a big dark chocolate bar into pieces and keeping them in a tupperware container or plastic bag, so that I'm not tempted to eat the whole thing in one go. If you do want cookies, buy whole wheat baking flour, and consider including healthy ingredients like (c)raisins, walnuts, or oatmeal. Then there's always Tessa's favorite, chocolate avocado pudding.

Aunt Judi's Homemade Hummus

1 1/2 cups dried garbanzo beans, soaked overnight
1 tsp sea salt, divided
3 cloves garlic, peeled

3/4 cup tahini (sesame seed paste)
1/2 cup fresh lemon juice, and more to taste
cayenne pepper
2 tbsp chopped parsley
2 tsp olive oil

1. Rinse the soaked chickpeas well and drain them before putting them in a saucepan and covering them with plenty of fresh water. Bring to a boil. Skim, add one-half teaspoon salt, cover and cook over medium heat, about 1 1/2 hours, until the chickpeas are very soft. (Beware of burning!)
2. Meanwhile, crush the garlic and one-half teaspoon salt in a blender or food processor until pureed. Add the tahini and lemon juice and process until white and contracted. Add 1/2 cup water and process until completely smooth.
3. Drain the chickpeas, but keep their cooking liquid. Add the chickpeas to the sesame paste mixture and process until well-blended. Thin to desired consistency with reserved chickpea cooking liquid. Adjust the seasoning with salt and lemon juice. 

4. Serve, sprinkled with paprika and parsley and drizzled with oil. The hummus can be kept in an airtight container in the fridge for up to a week. Makes about three cups.

Om nom nom.

Southwestern Pot Chicken

In college, my roommate Mark and I tag-teamed all the cooking for our house. We were always looking for new recipes, and one time, Mark found a recipe for "One Pot Chicken" in a cookbook. The problem was, neither of us wanted to go to the grocery store, so we decided to make the dish with what we had. The result was the bastardized-- but completely delicious-- Pot Chicken. It may not be gourmet, but it's definitely not difficult. We made it once a week or so after its discovery.

For a vegetarian/vegan option, just leave out the chicken (this will only serve two).

4 small chicken breasts
1 can Amy's black bean soup (or refried black beans, or just black beans drained of their liquid)
1/2 cup salsa
2 cups rice, cooked*
1 cup corn
1 bell pepper, diced
1 clove garlic (or 1/4 tsp garlic powder)
ground cayenne pepper, to taste
1 tsp onion powder (or sub in 1/4 cup chopped fresh onion)
1/4 tsp chipotle chili powder
sea salt and fresh cracked black pepper, to taste
cilantro (to garnish)
1 tsp extra virgin olive oil

1. Saute chicken in olive oil in 3 quart saute pan (or similar) with garlic, onion, cayenne, salt, and pepper.
2. When chicken is browned on both sides, add black bean soup, salsa, cooked rice, and veggies. The resulting mixture should have the consistency of a thick stew. If it doesn't, add 1/4 cup water. This will cook out.
3. Cover and simmer for about ten minutes, stirring occasionally, allowing flavors to meld. Taste and adjust seasoning as necessary. Do not let the mixture dry out; add a little water if necessary.
4. Remove from heat and uncover. Sprinkle with cilantro, and serve.

*We used one of those packets of "Mexican" rice at the time, but I recommend whole grain brown rice or quinoa. For quick, delicious rice with healthy options in mind, try one of the Seeds of Change varieties.

Serves three to four.

Oh... so not a flower pot?

Fruit Smoothies in a Snap

It's July. Beat the heat: grab your blender/food processor and make a delicious, healthy fruit smoothie in around a minute. Warning: they are addictive. Tessa even requested one for breakfast this morning. However, they are 100% healthy-- fruit, fruit juice, and yogurt.

Tessa is partial to strawberry and raspberry; I'm a fan of strawberry, mango, and strango (see what I did, there?). Use whatever fruit you like-- just freeze it first. Alternately, you can use fresh fruit and around 5 ice cubes. Vegan? Sub in half a banana instead of yogurt for creamy without dairy.

Want an extra boost? Add in half a teaspoon of finely ground flax seed. You can't taste it, and it's a super food.

1 cup frozen fruit of your choice (if using fresh fruit, add 4 ice cubes)

1/2 fresh orange, peel and seeds removed or 1/2 cup fruit juice

1/4 cup low fat yogurt

1. Toss all ingredients in a blender or food processor.

2. Blend until smooth.

BAM! Serves one.

EDIT 10/11/11: In light of this news, I have changed the recipe above to include half an orange instead of 1/2 cup orange juice. I made it today with a Valencia orange, and it was delicious. Alternately, you can use 1/2 cup of another fruit juice; I made it once with apple cider and Tessa loved it.

Ahh... purrrfect.

Potato and Spinach Hash

This next recipe, to my chagrin, was born from a Rachel Ray cookbook that belonged to my mother. We made the original recipe first, and then I began editing, first for my own preferences (onions -> leeks), then for the dietary needs of others (- ham), until it became this, which I make once or twice a month. It's vegetarian, it's delicious, and it's filling. My version can alternately be used as a delicious and nutritious side dish, alongside some lovely roasted chicken, perhaps.

Recently everyone (including my girlfriend) has been making a fuss about potatoes being nutritionally void. If you're worried about that, here's a few tips: 1) Skin on. The nutrients are in the skin. It follows, then, that the smaller the potatoes, the more nutritional bang you get for your buck. 2) If you're still worried, though, try a colored-flesh variety, like Yukon Gold or Peruvian Purple. They contain more nutrients than their white-skinned kin. Google it if you don't believe me.

Health notes: Vegan? Double the olive oil, lose the butter and cheese.

2 tbsp olive oil
2 tbsp butter
8-10 small potatoes, halved and thinly sliced
sea salt and freshly ground black pepper, to taste
1 tsp fresh thyme*
1/2 tsp cayenne pepper*
1 leek, chopped
8 oz of ham, diced (optional)
2 cups baby spinach, chopped
10 leaves fresh basil
parmesan cheese, to taste

1. Add olive oil and butter to a large skillet or saute pan over medium-high heat. Once the butter has melted, add sliced potatoes. Season with cayenne pepper, thyme, salt, and black pepper. Sautee, stirring occasionally, until potatoes are tender and browned (approx. 10 minutes).
2. Add the chopped leek (and ham, if you're doing this non-veggie style) and cook for 3-4 more minutes.
3. Reduce heat, and add chopped basil and spinach. Stir until spinach has wilted; remove from heat. Serve topped with parmesan cheese.

*Note: These spice amounts are from the original recipe; I don't measure.

Serves two to three.

Mmmm... leeks