Chilled Greek-style Pasta Salad

Pasta salads are a staple for pot lucks, summer picnics, and bag lunches. Why? Because they keep, they're good cold, they're easy, and they fill you up. All good things. Unfortunately, most past salads are also doused in heavy dressings and creams that leave you feeling sleepy. Good for a picnic, maybe, but not so good for a working lunch. Solution? Here's mine.

Simple, whole grain pasta. Plain, delicious virgin olive oil. Fresh herbs, tomatoes, and delectable olives. This one is filling and healthy and goes a long, long way.

Chilled Greek-style Pasta Salad
(12 servings)

1 lb whole wheat orzo (cooked to instructions)
2 handfuls fresh mint leaves, minced
2 tbsp virgin olive oil
1 tbsp kalamata olive juice
2 pints grape tomatoes, halved
2 cups crumbled fat-free feta
1 cup sliced kalamata olives
1/4 tsp white pepper
1/4 tsp fresh ground black pepper

Cook the orzo to package directions and strain. While the drained pasta is still hot, transfer it to a large mixing bowl and add the tomatoes and feta. Mix well and allow to sit for about five minutes. That will give the tomatoes some time to cook due to the heat of the pasta and the feta some time to soften and melt a bit.
In a small, separate bowl, combine the olive oil, kalamata juice (poured from the kalamata olive jar), and white and black pepper. Stir well and pour over the pasta. Mix to combine and coat the pasta.
Last, add the mint and olives. Mix to combine, making sure all elements are throughout the pasta. Allow to cool in the fridge, serve chilled.
Stores in a sealed tupperware container for about five days.

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!

Ghoulish Goulash

Ghoulish Goulash
(Serves 4)

olive oil
1 lb ground turkey meat
2 medium yellow onions, diced
1 large garlic clove, minced
1 bell pepper, diced
2 tbsp smoked paprika
1 can diced tomatoes with juice
2 cups chicken stock
3 large handfuls spinach, steamed
sea salt and ground pepper, to taste

Preheat your oven to 350 F.

Brown the turkey meat in the bottom of a large pot with some olive oil. Once the meat is cooked through, remove the meat to another plate or bowl. Brown the onions in the pot for about three minutes. Then add the garlic and bell pepper and cook them all, stirring regularly, for about five minutes over medium heat.

Add the turkey meat back to the pot and add the paprika, salt, pepper, tomatoes (and the juice), and stock. Let cook on stove top for a few minutes. Meanwhile, prepare a steamer tray (this one is my favorite) and steam your spinach for about six minutes in the microwave. Add the steamed spinach to the pot.

Place a lid on the pot and transfer to the preheated oven. Let the stew cook for about two hours and remove to serve. There will be a delectable, hearty stew waiting for you that has the suspicious look of brains and mildew. A lovely addition to any Halloween themed feast. Go on. Have a peace.

The Popeye Bento!

Nutritious and delicious, the Popeye Bento consists of high iron and protein dishes in moderate portions to give me the energy to be strong and resilient and energetic through a weekend of rehearsals. Here's what's in it: Blackened Sea-caught Tilapia, Spinach and Tomato Salad, and Spinach and Lentil Soup. (Did you see where I got the Popeye name from?)



Blackened Sea-caught Tilapia
(2 servings)

Two filets of sea-caught tilapia (if you can only find farm-raised, substitute this with cod)
juice of 1/2 lemon
juice of 1/2 lime
~2 tbsp paprika
1 tsp dried thyme
1 tsp garlic powder
1 tsp white pepper
1 tsp black pepper
3 tsp sea salt

Combine the spices and juices in a flat bottom dish. Coat each filet on both sides with the spice/juice combination and set aside for about twenty minutes to let the fish absorb the flavors. Warm about 1/2 tbsp olive oil in a skillet over medium heat and pan fry the filets; it should take about 3 minutes on each side, but the main thing is to keep an eye out for the blackening and test the fish with a fork when you think it's done. If the filet flakes, you're good to go. (The neat thing about this - I got this idea from my dad's apple pie recipe actually - is that the white pepper gives you a heat sensation without tasting "spicy", so even if you eat this fish cold - I did - it's still "warm" and delicious.)

Spinach and Tomato Salad
(8 servings)

10 plum tomatoes, diced
1/2 onion, diced
1 cup fresh basil, chopped
2 cups fresh baby spinach, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
salt and fresh ground black pepper to taste

Combine elements in a bowl and toss. I only used the pepper, but it's a matter of preference at that point. Yum!



Lentil and Spinach Soup
(8 servings)

4 cups low sodium organic chicken stock (if you're veg, use vegetable stock)
3 heaping handfuls baby spinach, chopped
2 tbsp tomato paste
1.75 cups dried lentils, rinsed
1 tsp thyme
~3 cloves garlic, chopped
1/2 small onion, chopped
fresh ground black pepper
5-6 pinches Erbe Salle (This is a wonderful herb ground sea salt I adore. If you can't find this, use regular sea salt, about 5 turns of the grinder.)

In a large saucepan over medium heat, sauté the chopped onion in a little olive oil until translucent. Add garlic, thyme, and 2 pinches of your salt of choice and sauté ~1 minute.
Stir in lentils. Make sure you really mix up the lentils with the onions and garlic. It should be smelling simply wonderful at this point.
Add the stock, tomato paste, and 1 cup of water. Raise heat to high, bringing the pot to a boil. Reduce heat to low, cover partially, and allow to simmer 20-30 minutes. Add your spinach, simmer until wilted, about 2 minutes.  Serve hot or cold.
For the bento, I have an awesome little soup-storage container that retains the heat in the soup for about 3 hours. That said, I ate some of this cold the next day and it was still delicious, so go for it. 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!

Gluten & Guilt Free Spaghetti

I love spaghetti. It's been one of my favorite comfort foods since I was a kid, as I'm sure it has been for many of you. It's just plain good. Nothing fancy. Just noodles and sauce and slurping delectability. But pasta - even when you get that nifty whole-wheat spaghetti you can find now - is still pasta. Maybe you have friends who are gluten free, or you are, or you're going off grains for a while - which is good to do every once in a while anyway. Whatever the reason you want to scoot out of the pasta aisle, you shouldn't have to give up the things that you love. So... here ya go. A little down home comfort for your soul and your belly; a healthy dose of culinary affection for those around you.


Gluten/Guilt Free Spaghetti 
(serves many - at least 4)

2 large spaghetti squash
12 oz baby carrots, chopped
1 medium white onion, chopped
4 sticks celery, chopped
1 head broccoli, chopped
1 zucchini, chopped
6 white mushrooms, chopped
2 cans whole tomatoes, meaty
2 tbsp tomato paste
6 cloves garlic (you can use less, I just like my sauce extra garlicky)
2 tsp fresh oregano, chopped
2 tbsp olive oil
daiya shredded white cheese (vegan mozzarella substitute), optional for topping

First, you want to preset your oven to 350 F and get out a couple cookie sheets, covering those in aluminum foil.

On your stove, in a large pot, pour 2 tbsp olive oil and set the stove to medium heat.

Next, in your food processor, chop your carrots, onion, celery, and broccoli. They don't need to be super fine, but you'll want them to look like delicious vegetable mostly-mush. Add this mush to the pot and stir to keep from burning. About 8 minutes, give or take.

Back to your food processor, add the zucchini, mushrooms, oregano, and garlic. This is going to be the 'meaty' portion of your sauce; the zucchini and the mushrooms give it a really nice texture. Add this processed mixture to the pot along with the two cans of tomatoes and the tomato puree. Bring the contents to a boil, then pop a lid on the pot and set the stove to low to let the contents simmer for about 45 minutes.

Take your spaghetti squash and cut the ends off, then slice them in half. You have to remove the seeds, much like you would a pumpkin - so if you have one of those friends who loves getting their hands smeared in squash innards, now's the time to invite them over for dinner. When the seeds are removed, brush a light layer of olive oil over the exposed squash and set them face-down on the cookie sheets, putting them into the oven for 30-40 minutes.

When the squash is done, take it out and - being careful not to burn yourself on those piping hot spaghetti squashes - take a fork and drag it along the inside of the halves. The 'spaghetti' should peel up with barely any pressure. Make sure to flake the sides of the squash, to really separate the 'noodles', and keep scraping even after you think you've gotten it. Sometimes whole portions hide up against the skin.

Fill a few bowls with the warm 'spaghetti', pour a generous portion of your fresh sauce over top, and enjoy. Go on. Have a peace. :)

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. :)

Sumptuous Stuffed Tomatoes

In my delicious biweekly organic food delivery, I received the following items: fresh tomatoes, spinach, crimini mushrooms, and garlic. While I was perusing my take, considering what I could do with these savory delights, the scent of my little basil pot overcame my senses and gave me the idea for this delicious recipe.

Sumptuous Stuffed Tomatoes
(6 servings)

3 tomatoes, halved
2 handfuls raw pepitas (pumpkin seeds)
1 generous handful fresh basil
2 generous handfuls spinach
3 cloves garlic
1-2 stalks celery
4 crimini mushrooms, washed and quartered
pepper to taste

Set your oven to 350 F.

Take your pepitas and throw them into your food processor, grinding into a semi-fine dust. It's okay if there are some bigger chunks for crunch. Pour out half the ground pepitas into a small bowl.

Halve our tomatoes and scoop out the juicy innards, placing the "shells" onto a parchment paper covered cookie sheet.

Spoon the juicy innards into your food processor along with the remaining pepitas. Add the spinach, basil, celery, garlic, and mushrooms. "Mix" into a paste. You can add salt if you want, I didn't find it needed any.

Using a large spoon to scoop the mixture into the tomato shells. Sprinkle the tops with the saved pepitas. Bake for 20-25 minutes.

Go on; have a peace! Have two!