Northern Bean Summer "Dish"/ Showing off bounty from the farmers' stand

Northern Bean Summer “Dish”

So on the commute back from my internship (I travel to the beach every weekend), I passed several farmers’ stands and swerved in….. I came out with two baby white eggplants and a canary melon. I’m pretty sure regular eggplant would substitute in as well. The baby eggplant is a bit hidden in the picture, but ups the delicious factor several notches!

On a second note, I don’t know what to call this dish- it’s not a stew, or a stir-fry or…. Suggestions?

Ingredients:

1 cup dried great northern beans
Non-stick cooking spray
¼ cup diced onions
1 tsp garlic powder
1 tsp sage
Black pepper to taste
2 baby white eggplants
1 medium zucchini, sliced into rounds
½ cup grape tomatoes, halved
1 cup spinach leaves
1 tsp lemon juice

Apparatus:

Bowl
Plate
Pot
Pan (w/cover)
Spatula


Process:
1)Place beans in a bowl and let sit overnight. The next night, place in pot, bring to a bowl for 5 minutes, and then drain and rinse.
2)While beans are boiling, slice eggplants into rounds, and place in a single layer on a plate on a paper towel. Microwave on high for 10 minutes.
3)Spray pan with non-stick cooking spray. Place onions, eggplant, zucchini, garlic, sage, and pepper in. Saute for approximately 5 minutes.
4)Add tomatoes and beans to pan, cover and let cook for 5 more minutes.
5)Add spinach and lemon juice. Cover for just long enough for spinach to wilt, stir, and serve!


One of the other great things from the farmers' stand: A canary melon! I had never heard of such a fruit and wanted to give it a try. A bit crisper than a cantaloupe, and a little bit of tang to the sweet-very interesting all around.

Pineapple Tofu Stuffed Green Peppers

First, my apologies that I have been fairly sparse in posting as of late. Somewhere between a full-time job, an internship, and a hobby that I try to practice as much as possible I haven't been good about posting lately. I don't know if anyone noticed (I am up to 6 followers now!!!! :-D ), but if you did please note that you actually get two recipes today, and hopefully a few more coming in the next few days.

This recipe is actually very simple to make, so don't be daunted by the stuffing process.




Pineapple-Tofu Stuffed Green Peppers

Another tofu recipe….

Ingredients:

Non-stick cooking spray
1 container extra firm tofu
¼ cup diced onions
4 cloves garlic minced
1 tsp ground ginger
2 green bell peppers
¼ cup diced frozen pineapple

Apparatus:

Spatula
Knife
Pan
Casserole Dish

Process:

1)Spray pan with cooking spray.
2)Drain tofu and cut into cubes.
3)Place tofu, onions, garlic, and ginger in pan and sauté for about 8 minutes.
4)While the tofu mixture is sautéing, wash the green bell peppers and carefully cut out the stem and remove the seeds.
5)Spray the casserole dish with the cooking spray and place the bell peppers in the dish.
6)When the tofu mixture is done, mix the pineapple in, and then place the mixture inside the bell peppers.
7)Put the casserole dish in the oven and cook on 400 degrees F. Remove when bell peppers become soft (approximately 20-25 minutes) and enjoy!


*Notes* This meal is low-carb and incredibly high in vitamin C.

Roasted Chili Chickpeas

Roasted Chickpeas

Better than potato chips!


Ingredients:

1 cup dried chickpeas
2 tsp chili powder

Apparatus:

Bowl
Slotted Spoon
Pot
Baking Sheet

Process:

1)Soak chickpeas overnight in a bowl with water covering them (about 2 inches over the top).
2)Drain chickpeas and place in pot. Add 1.5 tsps of the chili powder. Cover with water again and boil for 10 minutes.
3)Remove chickpeas from bowl with a slotted spoon and place in a single layer on the baking sheet.
4)Place baking sheet in oven at 400 degrees F. Check the pan every 10-15 minutes and shake (carefully!) to rotate chickpeas. On the final shake (at about 45 minutes) add the last half teaspoon of the chili powder.
5)Let cool and enjoy as a healthy snack!

*Notes* You can season this anyway you like (garlic, curry, ginger, plain...etc,etc) Go crazy!

Tandoori Tofu

Tandoori Tofu


I was asked a while back if I knew any tofu recipes, and this one is one of the first that features the tofu. I was also asked if this recipe was “man-able?” and I think the answer would have to be yes-it is very, very easy to make! It’s not a pretty recipe, but I like to think of it as tasty.

Ingredients:

Non-stick cooking spray
¼ cup frozen diced onions (or fresh if you have time)
1 package extra-firm tofu, drained
1 can no salt added diced tomatoes, drained and rinsed
½ cup frozen peas
1 tsp cumin
1 tsp tandoori powder (pre-made stuff is available from

Apparatus:

Pot
Knife
Spoon

Process:
1)Dice tofu. I prefer to do this while it’s still in the package and just cut in a grid pattern.
2)Spray pot with non-stick cooking spray. Add onions and sauté on medium-high heat for 2-3 minutes to thaw.
3)Place all other ingredients in pot, cover and let simmer for 15-20 minutes. (The longer you let it simmer, the more flavor the tofu absorbs.) Stir occasionally, but the more you stir, the less shape your tofu will retain.
4)Serve.


*Notes* I serve this over brown rice and with seasoned lentils on the side.

Zucchini-Tomato Quick Stew with Goat Cheese

Zucchini-Tomato Quick Stew with Goat Cheese

The other day I had the good fortune to be handed a Ziploc bag full of organic goat cheese. So when I got home from out of town, the only ingredients I had were those below, and I decided to just attempt to put them together. Lucky for me it turned out fairly well!

Ingredients:

Non-stick cooking spray
4 cloves garlic, minced
2 zucchini, sliced and quartered
1 can “no-salt-added” diced tomatoes, drained and rinsed
1 tsp dried sage
1 tsp dried oregano
4 tbsp goat cheese

Apparatus:

Pan
Spatula
Knife
Bowl
Spoon

Process:

1)Spray pan with non-stick spray. Put garlic in pan and sauté on medium-high heat until garlic is fragrant. (2-3 minutes)
2)Place zucchini in pan with herbs and sauté until zucchini becomes soft. (Time will depend on how thick you cut your slices.)
3)Add tomatoes to pan, cover, and reduce heat to medium. Allow to cook for about 10 minutes, shifting vegetables occasionally.
4)Place vegetables into bowls, and top with dollops of goat cheese (about 2tbsp per bowl).

*Notes* I serve this over brown rice to make it more filling.

Tropical Fruit Pot Pie

Tropical Fruit Pot Pie

When life hands you 2 mangoes for a dollar, what do you make? This recipe is my somewhat creative result.

Crust
1 cup whole wheat flour
½ cup all purpose flour
½ tsp baking powder
¼ tsp salt
¼ cup equivalent sugar substitute of your choice (stevia, sweet n’low, honey, etc)
¼ tsp cinnamon
¼ tsp nutmeg
1 tsp vanilla extract
¼ cup milled flax seed
1 cup water

Filling
2 mangoes sliced and peeled
4 kiwis chunked and peeled
¼ cup frozen blueberries
¼ cup light brown sugar


Non-stick cooking spray


Apparatus
2 aluminum pot pie pans (I found another use for them!)
2 bowls
1 pot
1 whisk
Measuring utensils

Process

Filling
1)Place all ingredients in pot.
2)Turn gas on medium heat, and stir constantly for approximately 20 minutes until mixture is thick and syrupy. The individual fruit should be almost impossible to distinguish. See picture.
3)Spray pot pie pans with non-stick cooking spray. Divide mixture between two pans.


Crust
1)Mix flax seed, water, and vanilla in a small bowl until well combined.
2)Combine dry ingredients in large bowl. Add liquid ingredients and mix. Dough should seem dry and sticky.


Option A: (If you don’t mind thicker, doughier crusts.)
1)Separate dough mixture into halves. Pick up one half and form into ball. Hold by edges at least 6 inches over the counter (preferably more). Allow gravity to stretch dough, and immediately place over pot pie pan, covering fruit mixture.

Option B: (If you like a more traditional, thinner crust)
1)Chill dough for 1.5 hours.
2)Halve dough.
3)Roll out individual halves using a rolling pin, and place over filling in pot pie pans.

Bake at 350 degrees F for a half-hour, or until a toothpick(or similar object) inserted into the crust comes out clean.

Notes- This pie tastes better cold in my opinion. Store it in the refrigerator, and it becomes a very refreshing dessert.



Filling pre-crust

Peach-blueberry upside down cake

Red, white, and blue dessert for the fourth? Nope-Have an orange and purple one instead!


Peach-Blueberry Upside-Down Cake

Ingredients
1/3 cup milled flax seed
1 ½ cups warm water
1 tsp vanilla extract
1/3 cup brown sugar
6 oz low-fat blueberry or vanilla or peach yogurt (I used blueberry to give the batter a purple tinge, vanilla or peach will make it look less like whole-wheat if you're trying to fool non-whole grain lovers)
2 cups whole wheat flour
1/8 tsp salt
1/8 tsp baking powder
1/8 tsp baking soda
1 ½ cups frozen peaches
½ cup frozen blueberries
Non-stick cooking spray

Apparatus
9 inch round cake pan
2 large bowls
Whisk
Measuring cups/ spoons
Wire rack

Process
1)Put milled flax seed in bowl. Add warm water and whisk vigorously.
2)Add sugar and vanilla extract to bowl, and whisk for another minute.
3)Place flour, baking powder, baking soda, and salt in second bowl. Mix together.
4)Whisk dry ingredients into wet mixture in approximately 1/3 cup quantities. Repeat until all dry mixture is combined with wet.
5)Add yogurt and whisk briefly until just mixed.
6)Spray pan with non-stick cooking spray. Place fruit in pan (see picture, or in any format you like). Pour batter over fruit.
7)Bake in 375 Degree F oven for approximately 30 minutes or until cake is firm to touch.
8)Remove from oven and allow to cool for 5 minutes.
9)Flip pan over and “thunk” bottom several times. (please wear oven mitts!)
10)Allow to cool completely.

*Note* This cake definitely needs to be stored in the fridge. If left at room temperature, the yogurt in the cake causes spoilage much more quickly than in other types of cakes.



Fruit in pan pre-batter