Author Archives: David States

Curry Potatoes with Cauliflower and Peas

This recipe is based on one from Vegetarian Times, but substitutes olive oil for the ghee (clarified butter) and adds more water.  Two nice things about this recipe, it is quick, and the peas are added at the end so they are a nice fresh green and sweet when the dish is served.

Note: if you have never used a pressure cooker, this is a good time to try it.  Greatly speeds up the cooking, and no, they don’t explode.

Ingredients

1 tbsp olive oil
1 large onion, chopped (2 cups)
2 cloves garlic, minced (4 tsp.)
2 tsp. fresh ginger, minced
1 ½ tsp. curry powder
1 tsp. ground cumin
1 tsp. mustard
½ tsp. ground turmeric
1/2 tsp salt
1/4 tsp black pepper
1 cup water
1 1/2 lb Yukon gold potatoes, cut into ½-inch pieces (1½ lb.)
1 lb cauliflower, cored and cut into 1-inch pieces (1½ lb.)
1 tsp. sugar
1 cup frozen peas, thawed

 Preparation

Heat the olive oil in pressure cooker over medium heat.  Add onions, and cook 2 to 3 minutes, or until softened.

Stir in garlic, ginger, curry powder, cumin, mustard seeds, and turmeric, and sauté 2 minutes.

Add potatoes, cauliflower, sugar, and 1 cup of water.

Close pressure cooker, and bring up to high pressure. Cook 5 minutes.

Release pressure with quick-release button, or transfer pressure cooker to sink, and run cool water over rim to release pressure.

Stir peas into cauliflower mixture.

Serve hot or at room temperature.

Nutrition

6 servings

Nutrition Facts
Serving Size 247 g
 
Amount Per Serving
Calories

188
Calories from Fat

27
% Daily Value*
Total Fat

3.0g
5%
Cholesterol

0mg
0%
Sodium

56mg
2%
Total Carbohydrates

36.3g
12%
Dietary Fiber

6.7g
27%
Sugars

6.3g
Protein

6.4g
 
Vitamin A 12% • Vitamin C 85%
Calcium 6% • Iron 14%
Nutrition Grade A
* Based on a 2000 calorie diet

Cranberry Almond Biscotti

Trying to find a low fat, low sugar, low in processed starches, delicious cookie is admittedly a bit of a non sequitur, but as cookies go, these are not bad.  I suppose you could go for a fresh apple or a dried fig, but once in a while, cookies are fun.  These are based on a recipe in Vegetarian Times.

Ingredients

2 ¾ cups flour
2 tsp. baking powder
¼ tsp. salt
5 Tbs. orange juice
½ cup orange juice
4 Tbs. cornstarch
1 cup sugar
2 Tbs. canola oil
1 tsp. almond extract
1 tsp. vanilla extract
1 cup dried cranberries
1 cup sliced almonds

Preparation

Preheat oven to 350°F. Line baking sheet with parchment paper. Combine flour, baking powder and salt in bowl.

Whisk together 5 Tbs. orange juice and cornstarch in bowl; set aside. Beat 1 cup sugar, remaining 1/2 cup orange juice, oil and extracts until fluffy. Beat in cornstarch mixture, then flour mixture. Fold in cranberries and almonds.

Shape into 2 logs on prepared baking sheet. Sprinkle with remaining sugar. Bake 35 minutes, or until light brown. Cool 15 minutes on baking sheet. Slice into 1/2-inch thick slices. Return slices to baking sheet, and bake 20 minutes more, or until browned and crisp.

Nutrition

40 servings

Nutrition Facts
Serving Size 25 g
 
Amount Per Serving
Calories

78
Calories from Fat

18
% Daily Value*
Total Fat

2.0g
3%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

16mg
1%
Total Carbohydrates

13.8g
5%
Dietary Fiber

0.7g
3%
Sugars

5.6g
Protein

1.4g
 
Vitamin A 0% • Vitamin C 5%
Calcium 2% • Iron 3%
Nutrition Grade C+
* Based on a 2000 calorie diet

Vegetarian Mushroom Barley Soup

This is a hearty and delicious soup adapted from ChickInTheKitchen who in turn adapted it from Zingerman’s Deli in Ann Arbor.

Ingredients

2 Tbsp. olive oil
1 large onion, diced
2 ribs celery with leaves, cut in halve lengthwise and diced
2 carrots, peeled and diced
3 cloves garlic, minced
2 qt. vegetable stock
1 lb. Baby Bella mushrooms (or another kind), sliced
1 oz. dried porcini mushrooms, reconstituted in hot water (save the water)
1 c. pearl barley
1/2 tsp salt
1/2 tsp thyme
1/4 tsp black pepper

Preparation

Rehydrate the dried porcini mushrooms in 1 1/2 cups of hot water.  When the porcini are moist and soft, pour off and save the water being careful to leave behind any grit that may have been on the mushrooms.  If your porcini are gritty (many are), wash them several times in several changes of cold water to remove as much grit as possible.

Heat a large heavy bottom pot, add the olive oil warm to medium heat.  Add the chopped onions and cook over moderate heat stirring frequently until the onions are soft, about 5 minutes.  Add the garlic, celery, carrots and mushrooms.  Continue cooking at moderate heat and stirring frequently for 10 minutes.

Add the vegetable broth, saved mushroom water, barley, salt, pepper and thyme.  Bring to a boil at high heat, then reduce the heat to simmer and cook stirring occasionally for 45 minutes.  The amount of salt you need will vary with the sodium content of our vegetable broth.

Nutrition

8 servings

Nutrition Facts
Serving Size 295 g
Amount Per Serving
Calories

161
Calories from Fat

38
% Daily Value*
Total Fat

4.3g
7%
Saturated Fat

0.8g
4%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

743mg
31%
Total Carbohydrates

23.0g
8%
Dietary Fiber

5.2g
21%
Sugars

2.8g
Protein

8.1g
Vitamin A 41% • Vitamin C 4%
Calcium 3% • Iron 10%
Nutrition Grade A
* Based on a 2000 calorie diet

Pan Fried Whole Red Snapper

This is based on a recipe by HoneyBeesRecipes.

Ingredients

1 whole red snapper, about 1 lb, cleaned and gutted and gilled, but with the head on
2 tsp lime juice
2 tbsp scallion, diced
1 clove garlic
1/2 tsp salt
1/4 tsp black pepper
1 cup all purpose flour
2 tbsp safflower oil

Preparation

Wash and check that all the scales have been removed in cleaning the fish.  Trim off the fins, they have quite sharp barbs, but leave the tail.  Score the fish on both sides cutting deeply to the bone.

Combine the lime juice, garlic, scallions, salt and pepper in a small bowl, and rub all over the fish including into the cavity and into the scorings.  Place the fish in a baggy and refrigerate for 20 minutes.

Remove the fish and drench in the flour.  Be sure to cover all wet surfaces of the fish to prevent liquid from falling into the hot oil and spattering.

Heat a non-stick pan, and add 2 tbs safflower oil.  You can use other oils, but safflower takes heat well and won’t smoke or stain the pan easily. With the flame at moderate to high heat, place the fish in the pan.  Cook for 7 minutes on one side, flip and cook for 7 minutes on the second side.  The fish should be golden brown and the meat should separate easily from the bone when the fish is done.

Serve with lime slices as garnish.

Nutrition

4 servings

Nutrition Facts
Serving Size 131 g
Amount Per Serving
Calories

132
Calories from Fat

68
% Daily Value*
Total Fat

7.6g
12%
Cholesterol

10mg
3%
Sodium

315mg
13%
Total Carbohydrates

3.8g
1%
Protein

5.5g
Vitamin A 1% • Vitamin C 3%
Calcium 1% • Iron 2%
Nutrition Grade D+
* Based on a 2000 calorie diet

Curried French Green Lentil Soup

This is a delicious and hearty soup based on a recipe from Bon Appetit.  Note that French green lentils are different from generic green lentils.  The French green lentils are small, dark green, and speckled with black.

I prefer to buy dry chickpeas, cook them in a slow cooker and freeze them in 2 cup aliquots, but you use canned chickpeas.  Just be sure to drain and rinse them before use.

Ingredients

2 tablespoons olive oil, divided
1 medium onion, chopped
1 medium carrot, finely chopped
2 garlic cloves, chopped, divided
3 tablespoons curry powder
1 cup green lentils
4 1/4 cups vegetable broth, divided
2 cups chickpeas, cooked
1 tablespoon fresh lemon juice
3/4 tablespoons Original Natural Buttery Spread
2 green onions, thinly sliced

Preparation

  • Heat 1 tablespoon olive oil in heavy large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute. Add lentils and 4 cups vegetable broth. Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
  • While the onions and lentils are cooking, use a blender to puree the chickpeas, lemon juice, 1/4 cup vegetable broth, remaining tablespoon of olive oil, and remaining garlic.
  • Add chickpea puree and Earth Balance spread to the lentils. Season to taste with salt, pepper, and add additional curry powder, as desired. If the soup gets too thick, add water by 1/4 cupfuls to thin to desired consistency.

Nutrition

6 servings

Nutrition Facts
Serving Size 321 g
 
Amount Per Serving

Calories

463

Calories from Fat

102
% Daily Value*

Total Fat

11.3g
17%

Saturated Fat

1.6g
8%

Trans Fat

0.0g

Cholesterol

0mg
0%

Sodium

48mg
2%

Total Carbohydrates

69.7g
23%

Dietary Fiber

24.4g
97%

Sugars

10.2g

Protein

23.6g
 
Vitamin A 37% • Vitamin C 15%
Calcium 13% • Iron 44%
Nutrition Grade A
* Based on a 2000 calorie diet

Salmon With Basil Mint Sauce

Based on a recipe from AllRecipes with the basil and mint sauce from Epicurious.  This recipe has been a mainstay in our house.  A bit high on the fat side from the salmon, but reliable and tasty.

Ingredients

1 lb salmon fillet
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup canola oil

1 tbsp olive oil
1 tbsp fresh basil, chopped
1 tbsp fresh mint, chopped

Preparation

Combine the soy sauce, sugar, water and canola oil in a zip-lock bag.  Wash the salmon fillet and place it in the bag.  Refrigerate several hours or overnight, turning a couple of times to uniformly marinate both sides.

Heat oven to 450° F.  Place the salmon fillet skin side down on a wire rack above a baking pan.  It helps to put some aluminum foil or parchment paper in the pan to catch the drippings.  Bake for 16 to 18 minutes.  The fish is done when it flakes but is still moist.

In a small skillet, heat the olive oil and add the basil and mint.  Heat gently until the herbs crisp but do not start to brown.  Drizzle over the cooked salmon and serve.

Nutrition

4 servings

Note: for the purposes of calculating the nutrition, I am assuming that only about two tablespoons of the marinade are actually absorbed by the salmon and eaten.  This seems like a reasonable estimate based on what is left in the bag and discarded, but it is obviously not precise.

Nutrition Facts
Serving Size 147 g
Amount Per Serving
Calories

291
Calories from Fat

173
% Daily Value*
Total Fat

19.3g
30%
Saturated Fat

3.5g
17%
Trans Fat

0.0g
Cholesterol

71mg
24%
Sodium

296mg
12%
Total Carbohydrates

2.6g
1%
Sugars

2.2g
Protein

25.4g
Vitamin A 3% • Vitamin C 8%
Calcium 2% • Iron 4%
Nutrition Grade B-
* Based on a 2000 calorie diet

Mahi Mahi With Ginger Glaze

Based on a recipe from AllRecipes.com.  This marinade has a strong flavor for my taste, but the recipe gets lots of good reviews.

Ingredients

1 lb Mahi Mahi Fillets
2 tsp olive oil
3 tbsp soy sauce
3 tbsp balsamic vinegar
3 tbsp honey
1 tbsp fresh ginger
2 cloves garlic

Preparation

In a shallow glass dish or zip-lock bag, combine the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil.  Season fish fillets with salt and pepper, and place them in marinade. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.

Bake on a grill, skin side down at 450° for 17 minutes.

Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently taking care not to burn it because it chars easily with the honey. Spoon glaze over fish, and serve immediately.

Nutrition

6 servings

Nutrition Facts
Serving Size 105 g
Amount Per Serving

Calories

116

Calories from Fat

15
% Daily Value*

Total Fat

1.6g
2%

Trans Fat

0.0g

Cholesterol

27mg
9%

Sodium

516mg
21%

Total Carbohydrates

10.3g
3%

Sugars

8.8g

Protein

14.7g
Vitamin A 0% • Vitamin C 1%
Calcium 7% • Iron 6%
Nutrition Grade C+
* Based on a 2000 calorie diet

Manila Clams With Ginger And Scallions

Manila clams are often found at Asian grocers; small, tender clams in a hard shell.  They are usually cooked with fermented black beans which is a delicious dish, but I worry about the fermented beans and risk for cancer.  However, this study has not been replicated, and more recent work points primarily to preserved fish and meats as the major risk factors.  In any case, here is a tasty Taiwanese recipe from RasaMalaysia that does not us fermented black beans.

Ingredients

1 lb Manila Clams
2 cloves garlic (finely chopped)
1 tbsp fresh ginger (peeled and cut into thin strips)
1 serrano pepper
1 jalapeno pepper
2 scallions (cut into 2-inch lengths)
1 teaspoon soy sauce
1 teaspoon oyster sauce
1 teaspoon sugar
1 teaspoon rice wine
1/4 teaspoon sesame oil
1.5 tablespoons canola oil

Preparation

Clean and scrub the shells of the clams thoroughly, they often have quite a lot of grit that can carry through the cooking and detract from the overall dish. Rinse with cold water and drain.

Heat a wok and add the cooking oil. When the cooking oil is very hot, add garlic and ginger and stir-fry until aromatic, about 30 seconds.  Then add the chili peppers and do a few quick stirs.

Add the clams into the wok and stir a few times and cover with the wok’s lid. When the clams start to open up, add all the seasonings into the wok.

Cover the lid again until most clams are open. Add the chopped scallions into the wok, do a few quick stirs, dish out and serve immediately.

Nutrition

4 servings

Nutrition Facts
Serving Size 46 g
 
Amount Per Serving
Calories

97
Calories from Fat

55
% Daily Value*
Total Fat

6.2g
9%
Trans Fat

0.0g
Cholesterol

14mg
5%
Sodium

121mg
5%
Total Carbohydrates

9.6g
3%
Dietary Fiber

0.6g
2%
Sugars

1.8g
Protein

6.0g
 
Vitamin A 2% • Vitamin C 20%
Calcium 1% • Iron 185%
Nutrition Grade C+
* Based on a 2000 calorie diet

Sauted Kale With Paprika

Often kale is too tough to enjoy.  Boiling it in advance of the saute gives the kale a chance to cook properly and keeps the dish moist.  From Epicurious.

Ingredients

1 1/2 lb kale
1 medium onion
1 tbsp olive oil
1 tsp paprika
1/2 tsp red pepper flakes
1/2 tsp salt

Preparation

Pull the kale leaves off the stems and break into bite sized pieces.  Cook kale in large pot of boiling salted water until wilted, about 5 minutes. Transfer to colander; drain.

Heat 1 tablespoon oil in a large heavy skillet over medium heat. Add the onion and sauté until soft, about 5 minutes. Stir in the paprika and crushed red pepper; sprinkle with salt. Add kale and sauté until heated through, about 4 minutes. Season to taste with salt and pepper and more paprika, if desired. Transfer to serving bowl; drizzle with remaining 1 tablespoon oil and serve.

Nutrition

6 servings

Nutrition Facts
Serving Size 135 g
Amount Per Serving
Calories

86
Calories from Fat

29
% Daily Value*
Total Fat

3.2g
5%
Cholesterol

0mg
0%
Sodium

243mg
10%
Total Carbohydrates

13.3g
4%
Dietary Fiber

2.8g
11%
Sugars

0.8g
Protein

4.0g
Vitamin A 354% • Vitamin C 230%
Calcium 16% • Iron 11%
Nutrition Grade A
* Based on a 2000 calorie diet

Hot and Sour Soup

Hot and Sour Soup is a classic Chinese and Asian dish with many variants according to different regional preferences.  This is a vegetarian version based on TasteHongKong.com, relatively straightforward to prepare and quite tasty.

Ingredients

5 pcs dried shitake mushrooms, rehydrated
5 pcs dried black fungus, also know as wood ear, rehydrated
1 fresh bamboo shoot
1 carrot
2 oz soft tofu, cut into bite size rectangular slabs
3-5 slices fresh ginger
6 cups mushroom stock from soaking mushrooms
2 tsp canola oil
1 tbsp white vinegar
1 tbsp black vinegar, also known as Chekiang vinegar
1 tsp salt
1 tsp soy sauce
1 tsp chili bean sauce
1/2 tsp ground white pepper
1 large egg, beaten
1/2 tsp sesame oil
corn starch paste (2 tsp corn starch : 4 tsp water)

Preparation

Rinse the dried mushrooms and black fungus, also known as wood ear, then soak them in 3 cups of water overnight. Squeeze water from mushrooms and reserve water from soaking. Remove and discard stems (retain 3 mushrooms for this soup and reserve the remaining for other uses, like making noodles or stir fries).

Julienne the ginger, carrot and bamboo shoot.  Thinly slice the mushrooms, tofu, and cloud ear. To slice the cloud ear, roll it up and slice the roll.  All the ingredients should be shredded as thin as possible.

Heat a pot over medium heat with a tea spoon of oil. Sauté ginger until fragrant. Toss in mushrooms, carrot, bamboo shoot, and cloud ears. Stir them for a while, 1 to 2 minutes, then pour in stock. Bring it to a boil, then gently lay in tofu.

Season with vinegar, salt, soy sauce, chili bean paste, white pepper, and thicken with corn starch paste. Stir to avoid any lumps.

As soon as the liquid thickened to your liking, turn heat to the lowest level and gently pour a thin layer of beaten egg over the soup using a spoon to guide the egg.  Try to avoid pouring the egg in rapidly as it will sink to the bottom and forming lumps. After a few seconds, quickly stir the egg juice in swirls to create feather-like patterns.

Sprinkle in sesame oil; garnish with coriander. Serve hot.

Adjust the seasoning to your taste, these are on the lighter side.  If you find the soup too sour, try balance it with some sugar.

Nutrition

6 servings

Nutrition Facts
Serving Size 266 g
 
Amount Per Serving
Calories

201
Calories from Fat

59
% Daily Value*
Total Fat

6.5g
10%
Saturated Fat

1.1g
5%
Trans Fat

0.0g
Cholesterol

35mg
12%
Sodium

1222mg
51%
Total Carbohydrates

23.7g
8%
Dietary Fiber

12.9g
51%
Sugars

1.6g
Protein

11.5g
 
Vitamin A 27% • Vitamin C 2%
Calcium 5% • Iron 14%
Nutrition Grade B+
* Based on a 2000 calorie diet