Delectable Quinoa Cabbage Soup

This is a delicious, protein-rich, filling soup. It doesn't need to be served with anything. One bowl full will leave you sated. It smells and tastes delicious. It's just... really good. Take a trip on the healthy side and find out for yourself.


Delectable Quinoa Cabbage Soup
(8 servings)

2 tsp sunflower oil
1 large red onion, diced
2 tsp grated ginger
4 cups low sodium vegetable broth
3 cups water
3 tsp Herbamare
2 cups uncooked quinoa
4 cups steamed cabbage
16 oz brussels sprouts, ends trimmed, quartered
fresh ground black pepper, to taste

In a slow cooker set to 250 F, add water, broth, cabbage, brussels sprouts, pepper, and Herbamare.

Warm a skillet, add oil. Wait 30 seconds. Add onions and saute about 5 minutes. Add garlic and ginger, saute until fragrant. Add to the broth.

Allow to cook for ~4 hours. Serve warm. Go on, have a peace.

Veggie-"fried" Quinoa

Do you love the taste and texture of fried rice, but shy away from the useless starch of the rice and excess oil? I do. Enter my creative side and some delicious quinoa, where you can get all the good stuff - vegetables, eggs, and the added protein of quinoa. Yum!

This makes a great main portion for a bento box. I accompanied it with a side of steamed cabbage mixed with soy sauce and bonito flakes and a little pouch of raw almonds, dried edamame, and dried cherries.

Veggie-"fried" Quinoa
(~8 servings)

2 cups quinoa, cooked (I used a mix of red and white quinoa for color)
2 inches ginger, grated
5 handfuls baby spinach
2 handfuls mixed cabbage, shredded
16 oz shiitake mushrooms, diced
1/3 lb ground lean turkey meat (or ground chicken or Quorn ground "meat" substitute)
whites of 4 eggs
3 whole scallions, finely chopped (white and green separated)
1 red onion, diced
4 cloves garlic
vegetable broth
2 tsp sunflower oil, separated
2 tsp sesame oil, separated
sea salt and fresh ground pepper, to taste
splash soy sauce

Cook 2 servings quinoa (replacing water in the recipe with vegetable broth). If you start this process first, the quinoa will just be finishing up by the time you finish with the rest.

Steam spinach and cabbage. Soak in cold water. Squeeze excess water out and chop finely.
Mince garlic. Grate ginger.

Heat a skillet. When it's warm, add the diced onions and season with sea salt and fresh ground black pepper. Add the ground meat. Cook until the onions become translucent and the meat is browned. Remove contents from skillet to a large mixing bowl.
Return skillet to heat. Add 1 tsp sunflower oil and 1 tsp sesame oil to the now empty skillet. Add garlic, ginger, and scallion whites, and cook for about 30 seconds. Add spinach, cabbage, and diced mushrooms. Cook, stirring, until fragrant and warm. Remove contents to the large mixing bowl.
Return skillet to heat one more time. Add 1 tsp sunflower oil and 1 tsp sesame oil to the now empty skillet. Add egg whites, season with salt and pepper to taste. Cook the eggs, scrambling them, until they are almost set. Add the scallion greens. Cook and stir until fragrant. Remove contents to the large mixing bowl.

Stir all contents of the mixing bowl until well combined. Add the cooked quinoa. Stir well to fully combine all elements. Add a splash of soy sauce. Serve warm. Go on, have a peace! Enjoy!

Ciorba: Romanian Sour Soup

Hello again! First of all, Happy New year to all of you. I  hope your holidays were as joy-filled and exciting as mine were. I'm just now getting back to the United States after a lengthy trip to Poland and Romania (specifically Transylvania) with my family for the holidays. The trip was majestically enlightening and inspiring and I wish I could have brought everyone I love with me. If you have a chance to go, I really recommend it. There is so much to be gained, not only from the rich history there, but also from the simply glorious meeting of minds that occurs between people of dramatically different cultures sitting down to share a meal and conversation. 

While I wasn't able to bring back any of the wonderful people I met while traveling, I did - fear not - bring back recipes. Buckets of them. And one of those is the one I'm sharing today. This fabulously hearty soup was one that graced almost every meal we had in Transylvania and it was perfect every time, regardless of the slight changes in recipe. 'Ciorba' is the word used to describe traditional Romanian soups consisting of a combination of vegetables and/or meats. As most of the meats involved in their soups are pork, I relied on the generosity of my hosts and their kindness to provide me vegetarian versions of the usual stock. One of the most popular variations of ciorba available seemed to be 'sour soups', which are basic ciorba seasoned with vinegar or lemon juice to give them a tartness that I hadn't often experienced before. The result is delicious. And now you can try it yourself. 

I tried a few different variations before I managed this one, which is closest in taste to what I had while in Transylvania. I hope you enjoy it as much as I do.

Ciorba: Romanian Sour Soup

(Serves ~10, stores and reheats marvelously)

3.5 oz diced red onions, caramelized

1/2 tbsp sunflower oil

32 fl oz vegetable broth (low sodium)

32 fl oz chicken broth (low sodium - can substitute with another vegetable broth if you want vegetarian)

1.5 cups sliced beets

1.5 cups chopped green beans

1 (28 oz) can whole natural tomatoes, drained and halved

1 lb brussels sprouts, ends trimmed

1 lb shredded cabbage

1/3 cup shredded carrots

2 tbsp apple cider vinegar (more to taste)

2 heaping spoonfuls diced garlic

sea salt to taste (I didn't use any, but I don't much like salt)

Start by sautéing your diced red onions in a skillet with 1/2 tbsp sunflower oil until they are translucent. Add the garlic and stir until all contents of the skillet are slightly browned; the scent should be rich and sweet. Your kitchen will smell awesome for the rest of the day.

In a slow cooker set to low, add all the broth and vinegar. Add the browned onions and garlic. In twenty minutes, add all the vegetables (green beans, brussels sprouts, carrots, cabbage, tomatoes, and beets). Turn up the heat to just below medium and cook for about 4 hours. Depending on what sort of slow cooker you have, this might take longer. The test is in two parts: smell and softness. The smell of this soup is mouth-watering and gets richer and more decadent over time. When the smell drags you to the pot, you're nearing completion. Then you just need to make sure that the brussels sprouts are mushy. Lift one out in a ladle and press it with a spoon or fork; if it crushes easily, you're ready to eat. Serve steaming hot. Crusty bread is a great accompaniment.

Go on. Have a peace. :) Enjoy!

Hearty Bison Stew

One of my favorite dishes I have ever had is one I experienced in North Pole, Alaska after meeting a man who's legal name is Kris Kringle. For a while, I thought that my morbid sense of humor had flavored the taste of the delectable reindeer stew house he directed us to, but having substituted the reindeer for bison, I can now unequivocally say that the stew is just delicious.

Hearty Bison Stew
(serves 6)

3lbs bison steak, cut into bite-sized pieces
1 medium white onion, chopped
6 shitake mushrooms
4 cloves garlic (more to taste)
3 fresh meaty tomatoes, chopped
1 16 oz bag peeled baby carrots
3 cups low sodium chicken stock
1 head cabbage, chopped to bite size pieces
olive oil
sea salt and fresh ground black pepper, to taste

Season your cubed bison meat to taste with sea salt and pepper, then - using a deep skillet - brown the meat in a little olive oil over medium heat. Remove the browned meat from the pan and place directly into your crock pot.

Add your chopped onions and mushrooms to the meat drippings and oil in the skillet and cook until they are softened - takes about 5-10 minutes.

Pour the contents of the skillet into the crock pot with the meat. Then add carrots, tomatoes, chicken stock, and garlic. Season again to taste (personally I don't like much salt in my food, but for those who do, sparingly add enough until you're satisfied with the flavor of the broth).

Set your crock pot to 'slow cook' or 'low' for 6 hours. When you come back, add the cabbage and then cook it at the same temperature for another 1.5-2 hours.

Enjoy!

Steak and Guinness Casserole

Many traditional Irish foods are laden with potatoes and butter and other delicious, high calorie-high carb foods. In this case, I tried a "healthier" spin on the traditional for St. Patrick's Day.

Steak and Guinness Casserole
(serves 6-8)

2 lbs steak (1 lb lean angus steak and 1 lb non-lean), cubed
2 tbsp whole wheat flour
salt and pepper to taste
1 tsp brown sugar
2 large red onions, chopped into tiny pieces
1 bag sliced white mushrooms, chopped into tiny pieces
2 11.2 oz bottles Guinness draught
2 cups beef broth
2 large carrots, chopped into tiny pieces
2 baby green cabbages (halved, outer leaves removed, then the inside chopped up)
3 cloves garlic
thyme, a few pinches
olive oil

Mix flour, salt, and pepper in a small bowl.
Prepare a large pan with a couple teaspoons of olive oil.
Coat 1 inch cubes of steak in seasoned flour and brown them in the pan over medium heat. When meat is browned, remove steak to an extra large pot.
Lightly brown onions, garlic, and mushrooms in the meat juice (add a little extra oil if needed), then add to the beef in the pot.
Into the pot, add chopped cabbage, carrots, thyme, brown sugar, and a pinch of salt.
Pour Guinness and beef stock into the pot. Bring to a boil over medium-high heat.
Spoon meat and vegetables out of the pot with a slotted spoon into a large casserole dish.
Reduce the remaining liquid to a gravy by simmering for 30 minutes over high heat.
Layer the large outer cabbage leaves over the top of the meat and vegetables, sprinkle a little brown sugar over the tops of the leaves.
Set the oven to 300 F.
Once the gravy is reduced, pour the thickened liquid over the top and bake in the oven for 30 minutes.

Serve hot in a bowl. Go on. Have a peace. It's good for you. :)

Popeye's Favorite Sammy

I recently had a conversation with one of my vegetarian friends about the beneficial bioavailability of iron in beets and it got me thinking. Why didn't Popeye gulp cans full of beets as well as spinach? The truth is, he probably did. He just did it off camera.

In honor of my favorite buff sailor's iron fetish, I invented this iron intensive treat. A meal that will make your muscles bulge and your head do that weird exorcist twisty thing. Okay, maybe not. But it does taste super good. :)


Popeye's Favorite Sammy
(1 serving)

1 healthy bun or spinach tortilla
2 spoonfuls delish beetslaw
5 grape tomatoes
handful fresh baby spinach
1 large spoonful fresh ranch dressing

Fresh Ranch Dressing
(This recipe is one I modified from Cooking Light and use regularly. Makes 1 cup.)

3/4 cup low fat buttermilk
1/4 cup low fat sour cream
1 tsp fresh dill, minced
1 tsp fresh basil, minced
1/4 tsp kosher salt
1/4 tsp fresh ground black pepper
1 clove garlic, minced

Mix these ingredients into a bowl and stir well. For a lumpless consistency, throw them in the food processor. I like to make maybe 2-3 times this recipe and keep it in the fridge for salads, etc.

Delish Beetslaw
(~14 servings)

4 beets, cleaned, skinned, and quartered
2 carrots, chopped
3 stalks celery, chopped
1 large spoonful organic, raw honey
1 cup water
5 cloves garlic
3-4 inches ginger
ground sea salt, to taste
1 package shredded cabbage from TJ's

Add the water, beets, ginger, and garlic to the food processor and chop fine. Remove to a large side bowl. Next add the carrots, celery, honey, and salt to the food processor. Chop fine again. Add to the large side bowl. Stir all together, add the cabbage, and mix well, making sure the cabbage is well coated in the beet juice. You'll know because all that green is going to turn purple from the beet juice. :) Put the bowl in the fridge to chill. You can eat this plain, as a slaw or salad base. Or you can use it as a ;ettuce substitute in sandwiches, like Popeye's Favorite Sammy above. :)

Bento Box 3: Savory Strips Bento

Haha! Last bento box of the week! Another quick/easy/delicious for my wonderful roommate and me. Today was another one pan wonder: shredded chicken and cabbage stir fry and steamed bell pepper strips with sesame seeds. Again, I remind you: these two recipes, combined with 1 cup of brown rice, equals a filling meal for two people. Or one person over two meals. :)

Shredded Chicken and Cabbage Stir Fry

1 chicken breast
2 handfuls shredded cabbage
2 tbsp soy sauce
1 large green onion, diced
2 tsp sesame oil

Boil water in a deep sided pan. Insert whole chicken breast into boiling water.

Chop green onions and place into a small bowl with soy sauce. Let sit. (If necessary, also shred cabbage. I bought mine pre-shredded from TJ's.)

When chicken is thoroughly cooked (took me about 8 minutes - make sure it really is cooked through) remove it to a plate and, using two forks, tear it into little shredded bits the way you always wanted to when you were a kid but couldn't get away with.

Pour the water out of the pan, replace it on the stove, lower to medium heat, and add the sesame oil.

Now add the chicken and cabbage. Stir for about 2 minutes. Add the soy sauce and green onions. Stir until well coated. Remove and serve. Easy peasy.

Steamed Bell Pepper Strips w/ Sesame Seeds

1 bell pepper
1 tbsp soy sauce
1/2 tbsp toasted sesame seeds

Cut bell pepper. Clean out seeds. Slice into thin slices. Steam. Toss with soy sauce and sesame seeds. The end.

[PS. Not quite the end - Previously, I have used my little steamer tray, inserted in a pot, to steam veggies, but I recently discovered this nifty little nuke tool from Progressive that lets you steam them in a little tray. It's small, handy, and dishwasher safe. Used it for this and it worked like a charm. :) ]
[PPS. Did you know steaming is much healthier than boiling? Boiling leeches out the nutrients from your vegetables! Which, for some folks (not me), is the only reason people eat vegetables! Ridiculous! Plus, steamed vegetables just taste better. Probably because your body is saying - yes. These have things I can use in them. Steam your veggies!]

Black Velvet and Colcannon (St. Patrick's Day feast)

Now, I know, I usually do food recipes for the holidays, but I mean... it's St. Patrick's Day! C'mon!

So I'm switching it up a bit and starting with a drink.


Black Velvet
A Black Velvet is my favorite way to celebrate St. Patrick's baptism of the Irish. This recipe makes 2 pints.

1 pint Irish stout (Guinness, Murphy's, or Beamish - not Harp)
1 pint champagne

Chill both. Combine in a large glass jug. Stir. Pour into pre-chilled tall glasses. Drink. Repeat.

Slainte. :)

Colcannon
Now, colcannon is traditionally Halloween fare in Ireland, but it's my favorite "pub-at-home" food so here you go. :) Makes about 4 servings.

1 lb kale (or green cabbage if you can't find kale)
1/2 pt water
1 tbsp grapeseed oil
1.5 lbs potatoes, peeled and quartered
2 medium carrots, peeled and cut into chunks
1 medium onion, finely chopped
1 cup skim milk
salt and freshly ground black pepper, to taste

Simmer kale (or cabbage) in the water and oil for 10 minutes.
Drain thoroughly, chop finely.
Boil potatoes and carrots in the same pot until tender.
Put milk and onion into a saucepan and cook lightly.
Drain the potatoes and carrots and mash them together. Add the onion, milk, and cooked kale to the carrot/potato mash. Mash and mix some more. :)
Serve warm. Enjoy!

[These recipes are from a book called "The Feckin' Book of Everything Irish", with alterations.]