The battle over raw foods

Every time I visit San Francisco, I make it a point to visit Cafe Gratitude, a raw vegan restaurant that is one-of-its kind.  With few of its exceptions, none of the items has been heated over 188 degrees Fahrenheit.  And it boasts its menu is gluten and soy free.

If you've never been you might be surprised to see things like "live" nachos and enchiladas on its menu. And lots of great desserts (check out the recipe for the I Am Inviting Banana Creme Pie).  The restaurant is a huge success and now counts seven locations, fueled by interest in omnivores eager to try something new and different.

While it's true this approach has interested more folks in the raw foods diet, it has also angered some raw food purists. These individuals believe the food being served up at "gourmet" establishments like Cafe Gratitude and Pure Food and Wine in NYC are heavily processed and full of excess calories, contrary to the "healthy" experience they claim to delivering.  Author Lessley Anderson does a great job at highlighting the schism in her article The Raw Deal.  The individuals she interviews feel that a true raw diet should consist of nothing more than fruits and vegetables in their natural state.

I'm curious where you, dear reader, might align yourself in this debate.  Please share your comments. 

Note to reader: this article can be found among other hot button food topics in The Best Food Writing 2009.

Recipe: Coconut Squash Curry

This dish, known as Olan, is from in the coastal state of Kerala in India. Swati and I first came across this dish while planning the menu for our wedding.

I love this dish and we've made it several times since our wedding. The coconut milk gives this dish a rich, creamy taste, while also being completely dairy-free! It's also refreshing to find an Indian recipe that uses winter squash and is free of the usual nightshade vegetables. I never thought I'd find a seasonal Indian dish for winter time. But now I have!

We used butternut squash for this dish, but you could easily substitute any winter squash or even sweet potatoes. Traditionally, this dish uses chili peppers instead of Thai curry paste, but sometimes one has to improvise! This dish should be enjoyed over rice. Enjoy.

Serves 4-5

1 tbsp olive oil

1/4 tsp brown mustard seeds

5-6 curry leaves 

1 large shallot, thinly sliced

2 1/2 cups butternut squash, peeled and cubed
1/2 tsp coriander
1/2 tsp salt

1 tbsp Thai Kitchen red curry paste

15 oz coconut milk (1 can)
2 cups cooked black-eyed peas (from 3/4 cup dry or 1 can)

In a large pot, heat the olive oil over high heat. Add mustard seeds to oil. Wait until seeds start to pop, then add the curry leaves. Add the onions and cook a 2-3 minutes until translucent.

Next, add the butternut squash, coriander, salt, and Thai curry paste. Saute for a minute or two until spices coat the squash. Add 1/2 cup of water to help the squash cook. Cover and cook for 10 minutes until squash is somewhat soft and water has boiled off.

Add coconut milk and the cooked black-eyed peas. Cover and simmer for 10 minutes. Check for salt. Remove from heat. Serve over brown rice.

Recipe: Toasted Nori Hand Rolls

I think sushi might be like pizza. Anything you put on it tastes good. At least that's been my experience as of late as I've been craving the salty, crunchy, 'mineral-licious' taste of nori.

I like to serve nori rolls with a variety of fresh vegetables. In addition to the standby avocado and cucumber, I also like to cut up red peppers, carrots, scallions, cilantro - and if I'm feeling adventurous some roasted sweet potatoes! I suggest putting out a plate with all the toppings and letting everyone make their own.

My recipe requires minimal cooking and is perfect for those who love to chop! It's also great for those who struggle to roll perfect sushi rolls.

Note: Most nori sold in the store is already toasted. I suggest buying untoasted nori (Emerald Cove sells this) and doing it yourself. I think you'll find it to taste much better.

1 tbsp olive oil
1 sweet potato, cut into wedges

2 sheets untoasted nori sheets
1 cup cooked short grain brown rice
2 tbsp brown rice vinegar
2 tbsp toasted sesame seeds

1 carrot, cut in matchsticks
1 cucumber, cored, peeled and cut in matchsticks
1 red pepper, cored and sliced
1 avocado, sliced
2 scallions, sliced
few sprigs of cilantro, chopped
pickled ginger (optional)

Coat a cast iron or heavy bottomed pan with olive oil. Cook sweet potatoes for about 10-15 minutes until soft.

While sweet potatoes are cooking, briefly pass each sheet of nori over a gas flame until it turns bright green. Cut each nori sheet into four quarters. Mix cooked brown rice in a bowl with vinegar and sesame seeds.

Top nori sheet with vinegared rice and choice of vegetable toppings. Enjoy!

Recipe: Three Bean Salad

I made this dish over the weekend for my friend Nisha's Fourth of July party. It is a great dish to serve during the summer, especially for barbecue's and potluck gatherings. The celery, parsley and rosemary give this dish a nice, fresh taste. Best of all - you can throw all the ingredients into one bowl. And it takes no more than 15 minutes!!

I enjoy eating this on its own, over salad greens, or as a side dish.

Serves 8

1 15 oz can kidney beans
1 15 oz can garbanzo beans
1 15 oz can cannellini beans
2 celery stalks, chopped finely
1/2 red onion, chopped finely
1 cup fresh parsley, finely cut
1 Tbsp fresh finely cut rosemary
1/4 cup apple cider vinegar, unfiltered
1/4 cup agave nectar
1/5 cup olive oil
1 1/2 tsp salt
1/4 tsp black pepper

Mix all ingredients in a large bowl. Cover and refrigerate for 20-30 minutes to let flavors meld. Taste and serve.

Recipe: African Groundnut Stew

If you've ever wanted a hearty vegan dish, this would be it.

Adapted from the cookbook The Voluptuous Vegan, this dish packs is full of protein thanks to the addition of peanut butter. I made a number of changes to the original recipe (removed roasted cauliflower and squash) as I simply did not have in the house. I'm posting my own version.

I served the dish over a quinoa and millet pilaf, which was surprisingly good to me. Millet, is the traditional grain in Africa, and cooks rather quickly. I never developed a taste for it on its own, but it partners very will with the quinoa in this recipe. It's also a great way to stretch your dollar further, as millet is significantly cheaper than quinoa.

Try it for yourself and let me know what you think.


African Groundnut Stew
Serves 4 to 6

2 tablespoons olive oil
1/2 medium onion, diced
2 garlic cloves
1 teaspoon minced peeled ginger
1/4 tsp red pepper flakes
1 yuca/cassava, peeled and cut into chunks (substitute with 3 turnips if you cannot find yuca)
2 medium carrots, sliced
1 celery stalk, cut into 1 inch pieces
2 tbsp tomato paste
2 tbsp wheat-free tamari
2 cups water
1 large sweet potato, peeled and cut into large chunks
1/4 cup peanut butter, mixed with 1/2 cup warm water
1 scallion, chopped into 1 inch pieces
1/2 cup chopped, roasted and unsalted peanuts (optional, for garnish)
arugula or other salad greens (optional, for garnish)

In a large soup pot heat olive oil over medium-low flame. Add onions and cook for about 5 minutes, until translucent. Add ginger, garlic, and red pepper flakes and cook for another 5 minutes.

Add yuca (or turnips), carrots, celery, tomato paste and tamari and cook uncovered over medium heat, stirring from time to time, for about 5 minutes.

Add water, cover the pot, and bring to a boil, over medium-high heat. Lower the heat and simmer, partially covered, for 10 minutes. Add sweet potato, and 1 teaspoon salt and cook for another 15 minutes, until tender. Stir in peanut butter mixture and cook for a few minutes, stirring every so often to make sure nothing sticks to the bottom of the pan. If the stew is too thick, add water.

Serve with peanuts and greens on the side. Great over quinoa and millet pilaf (recipe below).

Quinoa and Millet Pilaf
Serves 4 to 6

1/2 cup quinoa
1/2 cup millet
2 cups water

Toast grains in a small saucepan over medium-low heat. When you smell a faint aroma, add the water and a pinch of salt.

Cover and bring to a boil. Lower heat and simmer for about 10 minutes, until water has absorbed. Fluff with fork.

Recipe: Roasted Brussel Sprouts and Sweet Potatoes

I've just noticed that it's been a while since I've posted a recipe. In fact, my overall posting has been down considerably in the last month.

With my wedding only three months away, my mind has been focused towards other things. Instead of dreaming up new ways to eat whole grains, vegetables, and legumes, I've been focused on finding a DJ and designing our invitations.

It doesn't mean I've given up on eating well. Rather I'm sticking to simple food preparations and tried and true recipes (e.g. beans and rice, salmon and greens, vegetables and whole grains). These are dishes that I can make intuitively, and almost feel odd posting a recipe.

This dish for Brussels sprouts and sweet potatoes is one of my favorites from the last couple of weeks. And regardless of where you stand on cruciferous vegetables, I am confident you will like this recipe. I never liked Brussels sprouts until I tried them roasted. You'll want to make sure they get nicely browned in the oven. They go well with sweet potatoes and quinoa.

I hope you enjoy this recipe and may it serve as a reminder that good food doesn't have to be complicated.

Serves 2

10 Brussels sprouts, buds removed and cut in halves
1 large sweet potato, diced
2 tbsp olive oil
1/2 tsp sea salt
2 sprigs of thyme or rosemary
1/2 tbsp butter (optional)
1 cup cooked quinoa

1. Preheat oven to 425 degrees.

2. Place cut Brussels sprouts and sweet potatoes in a small baking pan. Coat with olive oil, sea salt and either thyme or rosemary. And if desired throw in a few pats of butter. Mix well. Roast for 25 minutes, removing halfway to stir.

3. Serve with cooked quinoa

Soy yum - tips for great marinated tofu

Tofu is one of those foods that found me later in life. I never ate it much growing up, but now it is something I always seem to have in the kitchen.

Since it's a great source of vegetarian protein, I thought I'd share a few thoughts and a recipe on how to make really great tofu.

Here are my thoughts:

1. Buy the good stuff. The secret to all good cooking starts with good ingredients. I choose Bridge Tofu, which is made by hand in Connecticut using a kettle cooking process. Look for organic or non-GMO soy.

2. Use a cast iron skillet. I bought one on Amazon some time ago for under $20 and it is probably the best investment I've made for my kitchen. I've used it countless times and it browns tofu and other foods very well. Be warned it is likely you may develop an addiction - eating the tofu right out the pan.

3. It's all about the marinade. Tofu alone doesn't have much flavor, but absorbs that of the marinade. I like to go with Asian flavors and mix up a quick marinade using tamari, maple syrup, turmeric, garlic, and Sriracha hot sauce.

Here's my recipe - great eaten on its own or over a stir fry.

1 block firm tofu, patted dry
2 tbsp tamari
1 tsp maple syrup
1/2 tsp turmeric
1 clove garlic, chopped
1 squirt Sriracha sauce
1 tbsp coconut oil

Cut tofu block into quarters lengthwise. Slice into thin rectangles (1/2 inch in width).

In large bowl mix tamari, maple syrup, turmeric, garlic, and Sriracha sauce. Add tofu and mix until well coated. Let sit for 20 minutes.

After tofu is done marinating, heat coconut oil in cast iron pan over medium high heat. Add tofu. Cook for about 7 minutes on each side, until brown. Remove from heat.

Recipe: Spiced Chickpeas and Greens with Quinoa Pilaf

When I came up with this dish last week, I was in search of flavor. My basic rice and quinoa was beginning to get a little boring.

So I decided to source some inspiration overseas and make a pilaf using vegetable stock, raisins, and cashew nuts. It is a combination used in many parts of the world (from India, Afghanistan and North Africa). I am not sure where it originated, but it is a tasty idea that deserves to be copied.

I served alongside a simple saute of chickpeas, swiss chard, onions, and my favorite spices - turmeric, cumin, paprika, and coriander. The result is a colorful assortment of spices and flavors that I think you will enjoy.

Serves 2-3

1 tbsp olive oil
1/8 tsp turmeric
1/2 small red onion, diced
6 leaves swiss chard, stems and leaves separated and chopped
1 15 oz can chickpeas, drained
1/2 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp paprika
1/4 tsp sea salt

In a large skillet or wok, heat the olive oil over medium heat. Add turmeric to oil to release flavor.

Add the red onion and cook for a couple minutes, until yellow and translucent. Add chard stems and cook for another 2 minutes. Add chickpeas and remaining spices. Cook for another 10 minutes, allowing flavors to merge. Throw in chard leaves at the end along with sea salt. Cook for another two minutes until greens are cooked down.

Adjust salt, flavoring as necessary. Serve over quinoa pilaf (instructions below).

Quinoa Pilaf
1 cup quinoa
2 cups water or vegetable broth
1/3 cup raisins
12 cashews halves, toasted

Cook quinoa with water or stock in a small pot for 20-30 minutes. Throw in raisins while cooking. When all water has evaporated, add cashews. Mix together.

Recipe: Potato Fennel Soup with Dill

Last week I was in the mood to use a new ingredient. And so I selected fennel. It is one of those things I love, but I rarely cook with.

So I bought a big ole bulb of the stuff and used it in two separate meals. The first half was used in this recipe, along with potatoes and dill to make a really amazing soup. I braised the other half with some olive oil and white wine and served on top of some trout later in the week.

I developed a taste for fennel after consuming its seeds at the end of meals to stimulate digestion. Especially at Indian restaurants that serve food using a lot of cream or dairy. I love its anise-y taste. I think you will too. Enjoy!

Makes 6 servings

2 potatoes, diced
1 carrot, diced
1 leek, diced
1/2 bulb fennel, diced, sprigs removed
2 sprigs celery, chopped
1 tsp sea salt
thyme
1-2 tbsp butter or olive oil
water
2 sprigs dill, chopped (for garnish)

In a large soup pot, saute leeks with butter or olive oil over medium heat for a couple minutes. Add carrot, celery, fennel, and thyme, cooking for an additional 5 minutes. Add potatoes and cook for another 5 minutes.

Next, add water to pot. Immerse vegetables in water with an additional inch or so of water. Increase heat to high. When reaches a boil, reduce to simmer. Leave for 20-30 minutes or so until potatoes are soft. Add sea salt. Blend using immersion blender or transfer to food processor.

Add chopped dill and serve.

Recipe: Lentils and Rice with Fried Onions

Mujadarrah is the traditional name for this Middle Eastern dish. And as plain as it looks and sounds, it is really delicious. My version was inspired by the book Vegetarian Cooking for Everyone by Deborah Madison.

It only requires six ingredients, all of which are items I keep regularly in my pantry (i.e. brown rice, lentils, onions, olive oil, salt, pepper). So it's great around this time of year when you'd rather stay in and not run to the store.

The fried onions are really what make this dish delicious. You want to cook them until they become dark brown. It might seem like a lot of olive oil, but it's really what makes this dish good.

I love teaching this dish to vegetarians, as it is a great source of protein - the amino acids in the brown rice, complementing those in the lentils. It is also great to take to work or on long car trips and can be enjoyed hot or at room temperature.

This dish is similar to an Indian dish, kichadi, which is often enjoyed with yogurt and Indian pickle. It works with this dish too!

Serves 4

1 cup French green lentils, rinsed and sorted
1 cup basmati brown rice
1 large onion, sliced 1/4 inch thick
6 tablespoons olive oil
Salt and Pepper

Heat large skillet over medium heat. Coat pan with olive oil and add onions. Cook for 15 minutes, stirring frequently, until onions are dark brown and translucent.

While preparing onions, put lentils in saucepan with 4 cups water. Bring to a boil and then simmer for 15 minutes. Add the rice, and generous amounts of pepper. Cover and let cook over low heat for an additional 15 minutes, adding additional water if needed. When done, stir in fried onions. Add salt to taste.

Similar dish:
Falafel with quinoa tabouli

Recipe: Cranberry Walnut Steel Cut Oats

I love starting my day with a nice bowl of steel cut oatmeal. Topped with dried cranberries, walnuts, and coconut this is a perfect start to the morning.

Growing up, I was never a big fan of oatmeal. My grandfather ate it and thought it was something for old people - a soggy kind of cereal, high in fiber, but lacking flavor.

It wasn't until I lived in San Francisco that I discovered Steel Cut oats. My friend Tam had these beautiful looking tins of McCann's Irish Steel Cut Oatmeal in her kitchen, which piqued my curiosity. Previously I had never seen anything other than the Quaker man on a package of oats.

I noticed them later at my local Trader Joes and decided to take some home to try. They required more time to cook (25 minutes as opposed to 5 minutes for rolled oats), but it wasn't like I was cooking rolled oats anyway. So I made them one day and I was sold. Steel cut oats are now a regular part of my breakfast ritual.

I think you'll find the extra twenty minutes well worth it. Unlike the other stuff that 'passes' for breakfast food (e.g. toast, cereal, coffee), steel cut oats will provide a steady, quality source of energy that will last throughout the morning. I mean isn't that the intention of breakfast anyway?

To make oatmeal more exciting, I recommend alternating your toppings. Personal favorites include dried cranberries, raisins, crystallized ginger, walnuts, pumpkin seeds, flax seeds, and shredded coconut. I also add a bit of flax, walnut or coconut oil to give it a healthy bit of fat.

Also, who said you need to be in the kitchen while your breakfast is cooking? I often get ready while the oats are on the stove. Here is the recipe:

Serves 3

1 cup steel cut oatmeal
2 cups water
a pinch of salt
dried cranberries
walnuts
shredded coconut
flax oil

Bring water to boil in a medium sized pot. Add oatmeal and return to boil. Then let simmer 20-25 minutes until fully cooked, mixing periodically. Serve in bowls with cranberries, walnuts, coconut, a teaspoon of flax oil, and a pinch of salt. Enjoy!

Another fun tip: Add a ginger tea bag to oatmeal while cooking. Will infuse a nice flavor to the oats.

Recipe: Lemongrass Tofu with Green Beans

If you've ever searched for a way to make tofu more appealing, this recipe is for you.

I was inspired to make this Vietnamese dish after finding a great book, Pleasures of the Vietnamese Table by Mia Pham. The main ingredient, lemongrass, was conveniently found on the shelves of my local food co-op. I imagine others may have to search a bit harder to find (try an Asian grocery store or natural foods store).

My version is slightly different from the book. I added green beans, replaced sugar with agave nectar, and spiced it up a bit with some Sriracha sauce (a spicy Thai condiment you can find in many Asian restaurants and increasingly in grocery stores).

When using lemongrass, you'll want to peel away the tough outer layers. In fact, you'll probably discard more of it than you'll use. The soft, fragrant center is what you'll want to be cooking with.

Serves 4

2 lemongrass stalks, outer layers peeled, inner white part thinly sliced and finely chopped
1 1/2 tablespoons wheat-free tamari (or soy sauce)
1/2 teaspoon crushed red pepper
1 teaspoon ground turmeric
2 teaspoons agave nectar
1/2 teaspoon salt
1/2 teaspoon Sriracha sauce (optional)
12 ounces tofu, drained, patted dry and cut into 3/4 inch cubes
4 tablespoons coconut oil
1/2 red onion, diced
2 shallots, thinly sliced
1 teaspoon, minced garlic
1/2 lb fresh green beans, cut in 2 inch pieces, stems removed

1. Combine the lemongrass, tamari, crushed red pepper, turmeric, agave nectar, and salt in a bowl. Add the tofu cubes and turn to coat them evenly. Marinate for 30 minutes. [If you desire a little more spice, I suggest adding some Sriracha sauce]

2. Heat half the oil in a large cast iron skillet over moderately high heat. Add the onion, shallots and garlic and stir for about 1 minute. Reduce heat to medium, add the green beans, a bit of water, and cook for another 5 minutes until cooked (but not too soft). Transfer to a plate and keep warm.

3. In the same pan, heat the remaining oil over moderate heat. Add the tofu mixture and using spatula or chopsticks, turn so it cooks evenly, about 4-5 minutes on each side. Add the onion and green bean mixture and cook for another 2-3 minutes.

4. Remove from heat and transfer to serving plate. Serve with brown rice.

Recipe: Mexican Rice and Beans

I'm no Mexican mama, but I am quite proud of my version of this classic dish. And if you have leftover rice around it can be made in just 15 minutes!

Rice and beans is a standby of mine and can be prepared using common ingredients I keep in the house (e.g. canned beans, onions, cumin). My version uses brown rice, but everything else is about the same. I love to enjoy this with avocado, cilantro and lime. Gives it a great color and real authentic taste.

And if you're going out tonight, I suggest eating it before hitting the streets. The protein from this dish will help you stand up to the inevitable sugar crash that often follows this festive holiday.

Serves 2-3

1/2 red onion, diced
1/2 green pepper, diced
1 can (15 oz) pinto beans, drained
1 cup leftover brown rice
2 tbsp tomato paste
1/2 tsp cumin
1/4 tsp chili pepper
cilantro, chopped
wedge of lime
sea salt to taste

Saute onion in large skillet for a couple minutes until golden brown. Add green pepper for a couple minutes more. Then add pinto beans, tomato paste, cumin, and chili pepper. Cook for another five minutes, as flavors meld. Then fold in leftover rice for another 3-5 minutes until done. Add salt and adjust spices as necessary. Garnish with chopped cilantro and juice of lime. Serve with sliced avocado (optional).

Recipe: Butternut Squash Wild Rice Salad

I find my cravings change with the seasons. And this recipe is essentially autumn in a bowl. It combines some of my favorite ingredients this time of year - butternut squash, wild rice, pomegranates, walnuts and arugula.

For most salads, I don't really measure ingredients. So I've done my best to estimate. If you end up with a lot more squash on your salad than you'd like - don't say I didn't warn ya! Fortunately, it keeps well and tastes great the next day.

Serves 4

1 small butternut squash, peeled and cubed
2 tablespoons olive oil
2 tablespoons agave nectar
1 cup wild rice, cooked according to package instructions
1/2 cup pomegranate seeds
1/2 cup walnuts, chopped
2 tablespoons orange juice
1 1/2 tablespoons walnut or flax oil
1 1/2 tablespoons lemon juice
arugula or salad greens, washed
salt and pepper

Preheat oven to 425 degrees. Toss squash, olive oil, agave nectar in a large baking pan. Cover and roast in oven for 15 min. Remove from oven, turning squash in pan. Return to oven for another 10-15 minutes until squash is browned and tender. Sprinkle salt and let cool.

Once squash is done, insert walnuts in a baking pan. Let toast in oven for about 5 minutes. Make sure they do not burn. Turn with spatula if necessary, remove when fragrant.

Whisk orange juice, walnut oil, and lemon juice in a small bowl. Season with salt and pepper to taste.

Combine greens, pomegranate seeds, walnuts in a bowl. Serve with room temperature or warm roasted butternut squash and cooked wild rice. Toss and coat with dressing.

Recipe: South Indian Green Beans

Sometimes, believe it or not, I crave Indian food. And when I do, I like to have a side of green beans on hand. Especially when they are in season, as they are right now.

This dish is so simple to make and goes great with brown basmati rice and rajma. Most ingredients are relatively easy to find, with the exception of curry leaves. Most natural food stores have started to carry them (generally with the herbs), and you can of course find them at ethnic grocery stores.

And yes, it can be ready in only 15 minutes!

Serves 2-3

1/2 lb green beans, edges trimmed and cut into 2 inch pieces
1 clove garlic, minced
1/4 tsp black mustard seeds
1/4 tsp turmeric
1/2 tsp whole or ground cumin
1/4 tsp ground coriander
1/4 tsp salt (or to taste)
4 curry leaves
olive oil

Heat 1 tbsp olive oil in a large saucepan over medium-high setting. Add mustard seeds and wait until they begin to make a popping sound. This means the oil is warm enough. Then add turmeric, cumin, coriander, garlic, and curry leaves. Saute for about a minute, allowing flavors to infuse.

Next, add green beans and a tiny bit of water (maybe 1/8 cup). Reduce heat to medium and cook for another 5 minutes, until green beans are cooked, but not too soft. Add salt and cook for another minute or so.

Note: If you desire a sweeter taste, you may also add a bit of agave nectar (1/2 tsp or so) or shredded coconut.

Recipe: Tomatillo Corn Salad

I am someone who is inspired by ingredients. And during my recent visit to the farmers market, I couldn't help but want to take home some tomatillos. These green tomato-like fruits with a paper-y husk are often featured in Southwestern and Mexican cuisine.

With cilantro and some chili peppers, tomatillos make a great salsa. Instead of the usual corn chips, I thought it would be fun to feature in a quinoa salad with corn and zucchini. I was surprised by how great this recipe turned out. And also how easy it was! If you have leftover quinoa, it can be made in under 15 minutes!

Serve by itself or over a bed of spinach or arugula. Pairs well with grilled fish.

Tomatillo Salsa
(recipe from Vegetarian Cooking for Everyone)
8 ounces tomatillos, husks removed
5 sprigs cilantro
2 serrano or mild chili peppers
1/2 small white onion, sliced
Salt

Place tomatillos in a saucepan and cover with water. Bring to a boil, then lower the heat and simmer until they are dull green, about 10 minutes. Drain. Puree in a blender or food processor with the chiles, onion, cilantro, and 1/4 teaspoon salt. Chill before serving.

Quinoa Salad with Corn and Zucchini
1.5 cups quinoa
3 cups water
1 corn, kernels removed
1 medium zucchini, quartered and sliced
1 tbsp olive oil

To make quinoa, place in heavy pot with water. Bring to boil, then lower the heat to a simmer. Cover and cook for about 20 minutes, until quinoa is finished.

In a medium sized skillet, saute corn and zucchini in olive oil over medium heat. Cook for 5-7 minutes until done. Add to cooked quinoa.

Serve with tomatillo salsa. Enjoy!

Recipe: Falafel with Quinoa Tabouli

Mmm falafel. This ancient Middle Eastern vegetarian pattie has long been one of my favorite foods. And with hummus and a refreshing quinoa tabouli salad, it is especially delicious.

As a resident of New York there is no shortage of places where you can find falafel (Taim and Azuri Cafe are perhaps my favorites). However, often times the patties are deep fried in who-knows-what-quality oil. The healthier baked versions, like those at upstart Chickpea, don't quite do it for me.

I have long searched for a way to make them at home - from box mixes to recipes using canned chickpeas, all of which in my opinion missed the mark.

Fortunately, my long search ended this weekend. Thanks to a great recipe inspired by the eat well cookbook. Like the traditional falafel, this one uses dried fava beans. Which, can usually be found at Middle Eastern grocery stores. If you have no luck, you can always substitute with dried chickpeas.


Falafel Recipe
Makes 20 falafel patties

1 cup dried fava beans, soaked in cold water overnight
1/2 cup dried chickpeas, soaked in cold water overnight
1 cup fresh flat-leaf parsley, chopped
1 small onion, chopped
2 cloves of garlic, chopped
1 tbsp lemon juice
2 tsp ground cumin
2 tsp ground coriander
1/2 tsp paprika
1 tsp baking soda
1 heaped tsp sea salt
freshly ground black pepper
coconut oil for light frying

Combine drained, uncooked fava beans and chickpeas in a food processor. Process until they resemble breadcrumbs. Add onion, garlic, herbs, spices, lemon juice, baking soda, salt and pepper and continue to process until well blended. Add a couple of tablespoons of water if necessary for machine to run. Let sit for 30 minutes for flavors to blend.

Cover the bottom of a large deep pan with coconut oil over medium high heat. (A cast iron pan is great for this.) I choose to lightly fry the patties as oppose to submerging them in inches of oil. Make sure the oil is hot before inserting the patties (it should sizzle when in contact with the batter).

Then using hands, shape heaped teaspoons of falafel mixture into small flat patties. Fry in batches, without crowding. A couple minutes on each side or until brown. You will need to reapply oil during this process. Enjoy hot or at room temperature.

I highly recommend serving the falafel with a side of quinoa tabouli. Cause, you know, it looks prettier.

Fortunately, it is very easy to make, and can be done while you are preparing the falafel.

The recipe calls for using quinoa, a South American whole grain, that is becoming increasingly common in the states. It is high in protein and a great substitute for traditional bulgar wheat. Especially for those with wheat allergies (like myself).


Quinoa Tabouli Recipe
Makes 4 servings

1 cup quinoa
2 cups water
1 1/2 cups fresh flat-leaf parsley, chopped
2 tomatoes, finely chopped
1/4 cup lemon juice
extra virgin olive oil

Combine quinoa and water in a saucepan and bring to a boil, then let simmer, covered over medium heat for 15 minutes until most of water has been absorbed and quinoa is tender. Remove lid, stir once, and continue to simmer until all water is evaporated. Cool. Stir in parsley, tomatoes, lemon juice and 1 tablespoon olive oil. Season with salt and pepper to taste.

Don't forget the hummus!

Recipe: Coconut milk rice pudding

As a boy who grew up on my mother's kheer, I was very proud of myself for coming up with a healthier take of this classic Indian recipe. My version is dairy-free, gluten-free, uses whole grains, and has no refined sugar.

I was inspired to make this recipe, based on the leftover grains I had been collecting in my refrigerator. I made this one with both rice and quinoa. Feel free to use just one or both. Either way you can't go wrong!

The coconut milk gives it a creamy flavor. The cardamom, cinnamon and cloves add an Indian aroma. And the agave nectar works great in place of sugar.

Did I mention it only takes 15 minutes to make?

Serves 4-6

8 oz coconut milk (1/2 can)
1 cup unsweetened soy milk
2 cups cooked grains (brown rice or quinoa)
1/4 cup agave nectar (or more or less depending on taste)
1/2 tsp cardamom
1/2 tsp ground cinnamon (optional)
1/4 tsp ground cloves (optional)
1 tsp vanilla extract
raisins (optional)
pistachios, toasted and chopped (optional)

Heat the coconut and soy milk in a heavy sauce pot over medium heat, until it comes to a simmer. Add sweetener and thicken until dissolved. Add the precooked rice, spices and heat through.

Simmer until it thickens, but don't let it become too dry.

Remove pot from heat. Stir in vanilla. Add raisins and pistachios if desired. Serve either warm or cold.

Recipe: Cornmeal Crusted Tempeh

I love tempeh. And I am sure you will too.

Tempeh is one the few protein-rich vegetarian foods. A staple food in Indonesia, this fermented soy food is becoming increasingly common in the states. It serves as a great replacement to meat, and unlike tofu, tempeh has a distinct nutty taste.

I've often thought the best place to eat tempeh in New York City is the Candle Cafe restaurant in the Upper East Side. So naturally, I thought to consult its cookbook to find a good tempeh recipe.

It takes an hour to bake, but is very easy to make. It is a great centerpiece to any vegetarian meal. I recommend serving it with sauteed greens, mashed potatoes and/or polenta. Enjoy!

Serves 4

2 8-ounce packages tempeh, each cut into four triangles
1/3 cup wheat-free tamari
3 tablespoons agave nectar
1 clove garlic, minced
3 slices of fresh ginger
1/2 cup cornmeal
1 teaspoon crushed red pepper flakes
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried cumin
pinch of sea salt
coconut oil (or olive oil)

Preheat oven to 350 F

Place tempeh triangles in baking dish. In small bowl, whisk together the tamari, 1/2 cup water, agave nectar, garlic, and ginger and pour over the tempeh. Cover and bake for 1 hour, turning tempeh halfway through. Remove from the oven and set aside to cool.

In a large shallow bowl, mix together the cornmeal, red pepper flakes, thyme, oregano, cumin, and sea salt. Dip the tempeh pieces into the cornmeal mixture to coat.

In large skillet, heat a couple tablespoons of oil over medium-high heat until hot. Cook the cooked tempeh until golden brown, about a minute on each side. Add additionally oil if necessary.

Remove from heat and serve at once. Enjoy!

Recipe: Rajma (Indian Kidney Beans)

Beans and rice. Oh so nice!

Rajma, is a North Indian take on the popular combination. I grew up eating it prepared by both my mother and grandmother. This is my comfort food. And nothing pleases this 'gringo' more than being able to create my own version of this classic recipe.

Best of all it is really simple! I recommend serving with brown basmati rice.

Serves 4

2 15 oz cans red kidney beans, reserving water
1 red onion, diced
2 tbsp tomato paste
1/2 tsp ground coriander
1/4 tsp ground cumin
1/2 tsp garam masala
1 tsp salt
1/2 tsp of grated ginger
1 tbsp olive oil
juice of one lemon
a few sprigs of cilantro, chopped

1. In a large wok or skillet, heat olive oil at medium high heat.

2. Cook onion until golden brown and fragrant, about five minutes.

3. Add tomato paste, salt, ground coriander, cumin, and garam masala. Cook for another seven minutes, and stir to form a nice paste. You might start to see the oil separate.

4. Add red kidney beans (with reserved water) and grated ginger. Reduce heat to medium and cook for another ten minutes or so. Should form a nice sauce. Remove from heat.

5. Add lemon juice to bring up taste. Add salt if necessary.

6. Serve on plate with basmati rice. Add cilantro as garnish.