Golden Boiled Shrimp

Since I've discovered our son can eat shrimp -- his dad has a shellfish allergy -- I've been really excited to share my love of seafood with someone else living under our roof! Even though these shrimp were a bit spicy, our boy enjoyed their flavors and ate as much as I did! Half the amount of spices if you're leery, because you can always add more if you prefer. The addition of turmeric gives these shrimp a nice golden hue.

1.5 # shrimp, peeled and deveined
3-4 cups water
2 Tbsp black pepper
1 Tbsp cayenne
1 Tbsp turmeric
5-6 bay leaves
2 Tbs ground coriander
2 Tbs fresh oregano leaves
pinch of salt

Bring water with spices up to a boil, reduce heat to a simmer and stir in the shrimp. Cover and cook about five minutes or until the shrimp become firm and opaque.

Note: The shrimp taste better boiled whole in the shell but for the sake of feeding the little one I went ahead with peeled and deveined shrimp.

Steamed Broccoli, Mushrooms and Peppers

If you look in your crisper drawer and find a little of this and a little of that you can throw together a quick and easy vegetable side dish. This version featuring broccoli, mushrooms and a red bell pepper, is fat free because I steamed the veggies in water flavored with miso tamari.

2 heads broccoli, cut into spears
1 pint mushrooms, sliced
1 red bell pepper, julienned
2 Tbsp miso tamari

Heat 1/4 cup water in a pot with 2 Tbsp of miso tamari or soy sauce. When the water comes to a simmer, add vegetables, cover the pot with a lid, and steam until broccoli is bright green and tender, about 5 minutes.

Whole Wheat Linguine, Artichoke Hearts, Feta and Pine Nuts

This dish was a big hit at the Saturday Academy class, "Whole Foods for a Healthy Diet" at the Hillcrest Church of Christ. Thanks to everyone who attended, and especially to Mrs. Carol Hunter for inviting me to come to the church. You guys asked tons of great questions and were a lot of fun.

I can imagine how yummy this pasta would be with the addition of shrimp, clams or even leftover chicken. Links to the other recipes from the class are below. photo: www.myrecipes.com

Whole Wheat Linguine, Artichoke Hearts, Feta and Pine Nuts

8 oz package whole wheat linguine (I used Delverde pasta from the DeKalb Farmer's Mkt)
extra virgin olive oil
8 oz jar of marinated artichoke hearts, drained and quartered
1 small red bell pepper, julienned
1/2 cup fresh parsley leaves, chopped
1/2 medium sized onion, diced
4 garlic cloves, minced
1/4 cup feta cheese, crumbled
1/4 cup raw pine nuts
juice from 1/2 lemon
freshly ground black pepper

Cook pasta according to package directions. Drain, rinse to stop the cooking process, toss with extra virgin olive oil and set aside.
Meanwhile, saute onion and garlic over medium-high heat until tender. Add the bell pepper and artichoke hearts cooking until bell pepper becomes crisp tender.
Toss in the pasta and heat through.
Remove from heat and stir in the parsley, lemon juice and season with black pepper.
Transfer to a serving bowl or platter and sprinkle with feta cheese and pine nuts.



During the class we also made Vegan Smoky Beans which were also very popular and lend incredible versatility as leftovers. Sesame Broccoli and Chai Tea Steamed Mushrooms also rounded out the class.

Chai Tea Steamed Mushrooms

This basic recipe can be greatly expanded upon. If you like the flavor of these mushrooms, you will easily translate this process into a stuffed mushroom dish, or stuffed zucchini, or a flavorful steam-bath for dumplings. The sky is the limit. The warm-spiced essence of Chai tea will permeate whatever you choose to steam. And of course you can change the tea and get different results. I’m looking forward to trying this tea-steam method with a lemongrass green tea and a lemon-ginger tea! photo:www.worldcommunitycookbook.org

Chai Tea Steamed Mushrooms
2 cups water
4 Chai Tea baga
2-3 cabbage leaves
2 pints of mushrooms, halved or quartered if large


Fill a steamer with 2 cups of water and add the tea bags. Bring to a boil at around 200-212 degrees.
Meanwhile line the steamer basket with the cabbage leaves. Top with mushrooms. Place the basket in the steamer and cover with the lid. Steam for 10-15 minutes or until mushrooms are tender.
Remove mushrooms from the steamer and arrange in serving bowl.

Sesame Broccoli

Using soy sauce, in this case miso tamari, instead of salt brings richer, deeper flavor and the benefits of the soy-based antioxidants to this dish. photo: www.rightathome.com

2 heads of broccoli, cut into spears
1 Tbs miso tamari or low sodium soy sauce
1 Tbs toasted sesame oil
2 Tsp raw sesame seeds

Steam broccoli spears until bright green and crisp-tender, about five minutes. Transfer to mixing bowl and toss with miso tamari and toasted sesame oil. Sprinkle with sesame seeds and serve.

Vegan Smoky Beans

This meat-free bean dish gets its smoky flavor from Spanish smoked paprika, ground cumin and fire roasted tomatoes. All of these ingredients were purchased organic and were still very inexpensive. This is a wonderful side dish with a great aromatic presence, and would be simple to "set and forget" in a slow cooker. photo: www.bonappetit.com

1 15 oz can pinto beans, drained and rinsed
1 15 oz can black beans, drained and rinsed
1 large onion, diced
3 cloves garlic, minced
1 green bell pepper, diced
1 15 oz can fire roasted tomatoes
1 tsp cumin
1 tsp smoked paprika
1/4 cup fresh oregano leaves

Heat 2 Tbsp oil in a saucepan over medium-high heat. Saute the onions until just tender and add the garlic, and bell pepper. Once the garlic is tender add the cumin and paprika and allow the spices to toast lightly. Stir in the tomatoes and the beans and allow to simmer over medium heat, covered until the beans are tender. Prior to serving stir in the fresh oregano leaves.

These beans are very versatile so don't be surprised if you see a Leftover Makeover featuring these vegan smoky beans in the near future.

Garlicky Kale with Corn

What's NOT to love here? Tender kale, pan-roasted corn and the "superfood" garlic. If you have five minutes, this side dish is within your grasp and it makes a great accoutrement to a quick-cook entree (even one of those dinners from the freezer). Kale is a phenomenal green packed with nutrients that support your immune system, bolster your cardiovascular system and fight cancer. And did I mention it's delicious? Add corn, a whole grain, and you have natural sweetness and "pop." Want more bang for your buck? Add some crushed red pepper, or shriracha chili sauce (or your favorite hot sauce). Not only do these simmering sultry spices stimulate your digestive system, they are also loaded with cancer-fighting antioxidants and will have your taste buds dancing in your mouth!

2 cups kale torn
1 ear of corn, kernels removed
3 cloves garlic, minced
2 Tbsp extra virgin olive oil

Place oil in garlic in a cold skillet and turn on medium heat. Slowly cook the garlic in the oil until aromatic.
Add the kale and stir in the corn.
Cover the skillet with a lid and allow to cook until the kale is tender, about 10 minutes. Add a few tablespoons of water if needed during the cooking time.

Buckwheat Spaghetti & Italian Soysage with Fire Roasted Tomatoes

As I've said before, I'm not a fan of "fake meat" but one that I can get behind is soysage, a meatless variety of soy-based sausages. In almost any form, as long as it's seasoned well, I can totally do soysage. Since we're meatless this month, I picked up some Tofurkey Italian Style Sausage thinking sooner or later I'd need something meat-like. The buckwheat spaghetti was a find at the Farmers Market. I love the bite of fresh pasta and it's an added plus that it cooks faster than dried. The fire roasted tomatoes are the result of a deliberately stocked pantry. This is a perfect dish for those days (like today) when no one wants to get dressed and leave the house, even to go to the corner store. Talk about comfort food!

Buckwheat Spaghetti and Italian Soysage with Fire Roasted Tomatoes

8 oz fresh buckwheat spaghetti
3 Tofurkey Italian style links, cut into rounds
1 14 oz can fire roasted tomatoes
1 onion, thinly sliced
1/2 cup marinara sauce
1 Tbsp parsley, diced

Boil spaghetti in a large pot of salted boiling water until just al dente. Rinse with cold water and set aside.

Meanwhile, heat 1 Tbsp of oil in a skillet over medium high heat. Add the soysage and onions and cook until the onions just start to become translucent.

Add the fire roasted tomatoes and marinara sauce. Stir in the spaghetti and heat through. Transfer to a platter and garnish with parsley.

Sauteed Mushrooms with Red Cabbage

1 cup red cabbage, roughly chopped
1/4 pint (2 oz) mushrooms, sliced
1 small carrot, diced
2 cloves garlic, minced
1/2 onion, diced

Heat 2 Tbsp oil over medium-high heat. Saute onions and carrots for 3 minutes or until onions begin to soften.
Add mushrooms and garlic and cook for 2-3 minutes or until mushrooms become tender.
Stir in the cabbage, season with salt and pepper and cook until the cabbage is crisp-tender, about 5 minutes.

photo: www.littleknownfoodfacts.com

Leftover Makeover: Fresh Mozzarella and Sun-dried Tomato "Fondue"

Fresh Mozzarella and Sun-dried Tomato "Fondue"



Everything Bagel with Sundried Tomato "Fondue," Arugula and Fried Egg

During the holidays I made a warm, gooey, savory dip that I called Fresh Mozzarella and Sun-dried Tomato "Fondue." It's not a true fondue, but it's a cheesy, garlicky, messy dip so "fondue" just seemed appropriate as I spent hours dipping bread into the pot and reveling in the bold flavor of the extra virgin olive oil, sun-dried tomatoes and herbs, and swooning from the creaminess of melted fresh mozzarella balls.

Despite my desire to eat every drop of this stuff I had leftovers. So here's the next Leftover Makeover: Everything Bagel with Sundried Tomato "Fondue", Arugula and Fried Egg. You can see I broke my yolk (mmm...) but feel free to fry your egg as long as you like. Can't find arugula? Use fresh baby spinach.

Everything Bagel with Sun-dried Tomato "Fondue," Arugula and Fried Egg

(serves 2)
1 everything bagel, split and toasted
1/4 cup Sun-dried Tomato "Fondue", warmed
1/2 cup arugula
2 eggs, fried to your liking

Place 1/2 a bagel on two plates. Top each bagle with a handful of arugula, a couple of Tbsp of the warmed "fondue" and one fried egg.

Upcoming Events...

Saturday January 17, 2009
“Whole Foods for a Healthy Diet”
10:30 a.m. – noon
Hillcrest Church of Christ
Free (pre-registration required)
Learn how to incorporate life-affirming whole foods such as leafy greens, whole grains, and fruits and vegetables into your every day diet with these simple, yet delicious recipes using the best of nature’s harvest.
This free class is part of the 2009 Saturday Academy at the Hillcrest Church of Christ located at 1939 Snapfinger Road in Decatur. Pre-registration is required. For more information call the church at 404-289-4573 or email chunter@hillcresstcoc.net.

Monday January 19, 2009
In Store Cooking Demo
Noon – 2 p.m.
Sevananda Natural Foods Market
Free
Stop by Sevananda during this two hour demonstration to learn more about exciting products available at Sevananda that will help you support your personal wellness plan. In store demonstrations will reflect the wellness theme of Sevananda’s School of Common Health to nourish your body, mind and spirit. For more information call Sevananda at 404-681-2831.

Homemade Falafel

I did take a shortcut: I used canned garbanzo beans (chick peas) instead of cooking dried beans. Just didn't have that kind of time. However, draining and rinsing canned beans gets rid of a lot of that "muddy" flavor as well has decreases the amount of sodium in the beans. I will call this another 1.0 version of a dish since I intend to remake it, this time w/ 1-2 Tbsp less flour. I think I added too much which made the interior texture just a bit gummy. Next time I'll play with the spice profile a little bit too. Other than that, these were quick and easy thanks to two kitchen tools: my Fry Daddy and my food processor!

Homemade Falafel

1 16 oz can of chick peas, drained and rinsed
1/2 large onion, large diced
2 Tbsp fresh parsley
1/2 tsp salt
1/2 tsp cayenne
4 cloves garlic
1 tsp cumin
1 tsp coriander
1 tsp turmeric
1/2 tsp baking soda
6 Tbsp flour

Combine all ingredients except baking soda and flour in a food processor and blend until well mixed.
Add baking soda and add flour 2 Tbsp at a time until the mixture has the consistency of a coarse cookie dough that just holds together.

Refrigerate mixture to allow the flavors and gluten to develop. This will also keep your falafel from falling apart immediately in the pan.
Meanwhile heat oil in a fryer or deep pan to 375 degrees.
Form the mixture into small balls about the size of a large tablespoon, then flatten in your palm.

Fry at 375 degrees, turning once, until golden brown. In a deep fryer they will float when they are nearly done.

Cinnamon-Orange Glazed Seitan

OK let me reiterate how much I dislike "fake meat." Just wanted to put that out there and then say, I enjoyed this dish. It was a hearty meal in the Meatless January line-up. Seitan is wheat gluten, and it's often transformed in to things like "unchicken" and "unBBQ" and a bunch of other un-meats that leave me shaking my head.

I was the sous chef at a vegan restaurants for about 7 months (at which point I was too pregnant to work the line and not be miserable) and in that time I really learned to love vegan and vegetarian food that featured actual vegetables, grains, legumes, nuts, fruits, juices and ANYTHING that wasn't fake meat. Those faux-lobster ball things are about as far as I can go.

For the record I don't consider tofu or tempeh to be fake meat. In fact, in a recent class a couple of the attendees mentioned they'd never tried tofu because it was always presented as a meat replacement. I said, "Take tofu for what it is and don't consider it a meat replacement." It's tofu, it can stand on it's own for what it is. And according to my palate, tofu and tempeh come across much less processed than all of that un-meat. I know there are tons of folk who disagree with me, but I'll take falafel made from beans over a manufactured soy-patty any day.

So you see how deeply prejudiced I am against "fake meat." With that out of the way, let me proudly present this seitan dish. In the picture you can see it was served with a saute of mushrooms and purple cabbage and some jasmine rice.

Cinnamon-Orange Glazed Seitan

1 lb. Chicken Style Seitan (seasoned wheat gluten)
1/4 cup water
1 tsp dark sesame oil
1 Tbsp miso tamari, or organic soy sauce
2 Tbsp orange juice
1/4 tsp ground ginger
1/4 tsp corn starch
1 Tbsp honey
1/4 tsp cinnamon
1/4 tsp cayenne pepper

Drain seitan. In a pot combine seitan, soy sauce, water and sesame oil. Heat over medium-high heat, stirring to coat seitan and allowing the liquid to evaporate.

Meanwhile combine orange juice, ground ginger, corn starch, honey, cinnamon and cayenne pepper in a small bowl and whisk until blended.

Pour orange juice mixture into over the seitan, stirring occasionally. Sauce will begin to thicken as it cooks, and when it has a glaze-like consistency it's ready to serve.

Mushroom Tempeh Burgers

This was my first attempt at these burgers. They are tasty, but a little delicate. I'll make a MTB 2.0 in the near future and hopefully those will be sturdier. Michael is NOT a tempeh fan (like I'm NOT a Seitan fan) but these were so good he said he'd definitely eat them again. They were really easy to make too, thanks once again to my food processor.


(makes 3 burgers)

Mushroom Tempeh Burgers

1/2 pint (4 oz) baby portabella mushrooms, sliced
3 whole scallions, sliced
3 cloves garlic, minced
1 package Three Grain Tempeh, diced
1 tsp cayenne
1 tsp smoked paprika
1/2 jalapeno, seeded and diced
1/2 cup oats

Heat 2 Tbsp oil in a skillet over medium-high heat. Saute mushrooms, jalapenos, scallions, garlic until mushrooms and garlic are tender.
Stir in tempeh, cayenne and smoked paprika.
Cook stirring occasionally for 5 minutes, season with salt and pepper and remove from heat.
Transfer mixture to a food processor. Add oats and pulse several times. Scrape down the sides of the bowl and process until well ground.
Form the mixture into three patties.
Heat 2 Tbsp oil in a a skillet. Carefully transfer patties into pan.
Brown on one side for 3 minutes or until browned, and then carefully flip over. Brown on the second side.
Serve on whole grain buns with desired fixin's.

Recipes from "Cooking with Tea"

During the last Life Chef class, “What’s Cooking: Cooking with Tea” at Sevananda Natural Foods Co-Op, we experienced the sometimes subtle, sometimes bold flavor that tea and herbal infusions can lend to your dishes. The health benefits of tea are transferred as well, so daily meals can be infused with added antioxidants, polyphenols and other phytochemicals that many modern studies have shown benefit the cardiovascular system and may help battle diseases like cancer. Of course ancient healing practices have lauded tea and herbal infusion for centuries as a key component to a long and healthy life. Hopefully the following simple recipes will inspire you to incorporate both the leaves of tea as well as the beverage in your daily cooking. Have fun playing with your food!

Next month’s class is “What’s Cooking: Whole Grains for Heart Health.” In that class You will hear the testimony of one local resident’s battle against cholesterol and how she lowered her total cholesterol from 238 to 194 in just two months by increasing her whole grain consumption and exercising. She also happens to be my mom. Recipes in this class will broaden your whole grain repertoire by introducing whole grains from the Bulk Foods Department at Sevananda (there’s an entire world beyond brown rice). We will also define what whole grains really are in order to make you a savvy shopper in a world of deceitful marketing and misleading food packaging.

The “What’s Cooking?” classes with Life Chef Asata Reid is part of the Journey to Wellness Series presented by the School of Common Health at Sevananda Natural Foods Co-op. “What’s Cooking?” classes will take place the second Saturday of each month, from 10 a.m. to noon in the Education Room at Sevananda. For more information on this series, the Co-Op itself and other events at Sevananda visit www.sevananda.coop.


Cucumber-Mint Tea Spread
Simple ingredients allow the subtle mint and white tea flavors to emerge. photo: marthastewart.com

1 8 oz container non-dairy Tofutti cream cheese (or regular cream cheese)
1/2 to 2/3 cup steeped White Tea with Peppermint, chilled
1 cucumber, peeled, seeded and diced
Salt/pepper to taste

Combine cream cheese and ½ cup of the tea in a bowl and whisk to combine. Use additional tea if the mixture is still too thick. Season with salt and pepper, add cucumber and stir. Refrigerate mixture for 20 minutes to overnight to allow the flavor of the tea to permeate the spread. Stir prior to serving.

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Chai Tea Infused Mushrooms
This basic recipe can be greatly expanded upon. If you like the flavor of these mushrooms, you will easily translate this process into a stuffed mushroom dish, or stuffed zucchini, or a flavorful steam-bath for dumplings. The sky is the limit. The warm-spiced essence of Chai tea will permeate whatever you choose to steam. And of course you can change the tea and get different results. I’m looking forward to trying this tea-steam method with a lemongrass green tea and a lemon-ginger tea! photo:www.worldcommunitycookbook.org

2 cups water
4 Chai Tea bag
2-3 cabbage leaves
1 pint of mushrooms, halved or quartered if large

Fill a steamer with 2 cups of water and add the tea bags. Bring to a boil at around 200-212 degrees.
Meanwhile line the steamer basket with the cabbage leaves. Top with mushrooms. Place the basket in the steamer and cover with the lid. Steam for 10-15 minutes or until mushrooms are tender.
Remove mushrooms from the steamer and arrange in serving bowl.

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Oolong Tea Seared Tofu Steaks
This approach will work on just about any protein source: steak, fish, chicken and of course tofu. This method is so simple that the quality of your protein is important because there won’t be any place for sub-par flavor to hide. photo: www.elitetea.com

1 Oolong Tea bag, tea leaf contents only
½ tsp freshly ground black pepper
½ tsp salt
1 lb. firm tofu

Drain water from tofu, press to remove as much moisture as possible or allow it to air dry in the refrigerator over night. Cut into six slabs about ½ inch to 2/3 inch in thickness.
Heat a griddle, grill or skillet over medium high heat.
Combine tea, pepper and salt in a small bowl.
Arrange tofu slabs on a plate and drizzle tofu with a little oil on both sides. Then, sprinkle one side liberally with the tea mixture.
Transfer tofu, seasoned side down, to the griddle and season the up-side of the tofu. Sear for 3-4 minutes or until brown.
Flip the tofu over and sear on the second side for another 3-4 minutes.
Serve immediately or allow to cool for use in other dishes.

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photo: www.bbcgoodfood.com
Green Tea Noodles

1 8 oz. package dried soba noodles
2 tsp cooking oil
1 green tea bag, tea leaf contents only
3 cloves garlic, minced
1 small onion, thinly sliced
1” piece of ginger, peeled and grated
1 small red bell pepper, cut into strips
1 small yellow bell pepper, cut into strips
1 8 oz. package baked tofu, thinly sliced
1 Tbsp miso tamari or organic soy sauce
1 tsp organic brown rice wine vinegar
1 tsp dark sesame oil

In a pot, cook the soba noodles according to directions until just al dente. Rinse under cold water to stop the cooking and remove any residual starch. Set aside.
Heat cooking oil in a skillet over medium-high heat. Add the tea leaves, garlic and onions and allow to cook until onions start to become translucent. Add the ginger and bell peppers and continue cooking until bell peppers are crisp tender, about two minutes.
Add the tamari, vinegar and sesame oil
Stir in the tofu and noodles and continue cooking until everything is heated through.
Pour out onto a large platter and garnish with cilantro leaves.

Leftover Makeover: Black Bean Soup

Michael's Black Bean Soup


Eggs with Black Beans and Tortillas

Michael makes a GREAT black bean soup. I'm attempting to post the recipe, but he never makes it the same way twice and honestly, he throws it together super fast when I'm not looking. Here's the basics of Michael's Black Bean Soup which always provides more than we can eat in one sitting, and is the inspiration for today's Leftover Makeover:
Michael's Black Bean Soup

2 cans black beans, drained and rinsed
Lots of garlic, minced
1 onion, diced
1/2 cup water
possibly curry
most likely cumin
some other random spattering of "warm" spices like cinnamon, clove, allspice, ginger
sometimes 1 can of coconut milk (usually, but is optional)
1/2 cup of salsa, plus more for garnish
sour cream for garnish
cilantro for garnish
lime wedges for garnish

Sautee onions and garlic until aromatic. Add curry just to toast/carmelize. Deglaze by adding water. Add 1 can of beans, salsa, cumin and any other spices that turn you on and simmer until everything smells irresistible. Add the other can of beans and coconut milk to a blender or food processor and puree. Add the puree to the soup pot and cook on low, stirring occasionally to ensure the soup isn't sticking to the bottom. To serve, scoop into individual bowls, and garnish each serving with sour cream, salsa, cilantro and lime wedge.

This is his basic recipe and if you cook regularly you'll be able to figure out how it all comes together. It's delicious and has multi-layered textures and flavors. However, there's always something leftover. Here's the Leftover Makeover for Michael's Black Bean Soup which has thickened while refrigerated overnight, and makes a great breakfast, lunch, anytime meal that's packed with protein and very satisfying:

Eggs with Black Beans and Tortillas
(Serves 1)

1 egg
2 tortillas
1/2 - 1 cup leftover black bean soup
2 Tbsp salsa
cilantro leaves
queso fresco, paneer, or farmer's cheese (any crumbly cheese you like: goat, boursin, whatever works for you)

In a small pot bring 2-3 cups of water (enough to cover an egg) to a boil with 1 Tbsp salt. Add the egg, boil for 1 minute, remove from heat, and let egg continue to cook in the hot water for 4-5 minutes. run egg under wold water, peel, and set aside.

Meanwhile, heat 1 Tbsp of oil in a skillet over medium high heat and lightly brown tortillas on both sides.

Rinse out the egg-cooking pot and gently warm up the leftover black bean soup. You may need to add a few spoonfuls of water if it seems too thick (although you do want it somewhat thick so that it's not soupy or runny).

To Serve: Place tortillas side-by-side on a plate. Top each tortilla with about 2 Tbsp of the black beans. Split the egg in half lengthwise and place each half on top of the beans. Top eggs with about a 1 Tbsp of salsa, crumbled cheese and fresh cilantro leaves.

Meatless BBQ Dinner

Ok, we're working hard to stick with our Meatless January commitment, but when Michael mentioned BBQ from a specific joint, my mouth started watering and I got stuck: had smokey, spicy-sweet BBQ on the brain.

This meal is the end result. Hey, when you have an itch, ya gotta scratch it. Here you see a mound of BBQ tofu with a jasmine rice-aduki bean chili, oven roasted corn and a cauliflower-cabbage slaw. Let me just say it hit the spot!

And before you start grumbling about how long this will take, I gotta tell you I threw this together on a weeknight before my 3 year old sounded the "I'm hungry!" dinner alarm.

The time saver here: a counter top Fry Daddy, $20 at Wallyworld. Seriously.

A Short Lesson on Frying: Some folks think of a table-top fryer as a space-consuming gadget, and others bemoan how unhealthy fried foods are. Alton Brown, from the Food Network, had a great show once about the proper way to fry. I wish I could find a link to that show. Frying foods at the proper temperature for the proper length of time ensures a crisp product without all of the absorbed fat. Proper temperature of your cooking oil and your ingredient will prevent the ingredient from absorbing too much fat during the frying process. I can't recall exactly what Alton said, but it reiterated the lesson I learned years ago in culinary school, which is that frying is considered a dry cooking method. The hot oil should sear the ingredient and cook it from the inside, so to speak. If you think fried foods can't be fatty, I invite you to try Japanese tempura the next time you're at a sushi restaurant.


BBQ Tofu
This tofu is fried at 375 degrees until it floats and is golden brown in order to give it a meaty, toothesome texture -- something most carnivores miss when eating vegetarian food.

2 lbs firm tofu, quartered into slabs, then cut each slab in half for 1" thick strips
1 cup BBQ sauce plus a little water for thinning

Fry tofu in 2 batches in 375 degree oil until tofu floats or is firm and golden brown. In a separate pot/pan, heat BBQ sauce plus water if needed to thin it out. Remove tofu from oil, drain briefly on a paper towel and transfer to the sauce pot. Gently stir tofu in the BBQ sauce so as not to break the strips, and let sit over low-warm heat until ready to serve.
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Cauliflower-Cabbage Slaw
Instead of a mayonnaise-laden slaw, this crisp, light and tangy-sweet slaw is a perfect BBQ side dish. The gentle pickling that takes place is reminiscent of Asian-styled vegetable salads. It's an interesting way to eat more raw vegetables!

1 cup cauliflower, sliced thin
1 carrot, small dice or julienne cut
1/2 cup cabbage, julienne cut
1 scallion (green onion) sliced (use white and green part)
salt & pepper to taste
1 Tbsp sweet rice wine
1 Tbsp seasoned rice wine (mirin)
2 Tbs white wine vinegar

Combine all ingredients in a shallow dish and marinate salad for at least 15 minutes. Salad should be crisp, and tangy sweet. Adjust sweet rice wine and white wine vinegar to taste.
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Oven Roasted Corn
Roasting corn as opposed to boiling it gives it a deeper flavor and heartier texture. The nutrients in corn also stay in the vegetable as opposed to seeping out into the cooking liquid. Corn is high in fiber and is considered a whole grain.

2 ears corn, shucked (cut in half for kid-sized portions)
salt
2 Tbsp butter

Heat oven to 400 degrees. Place corn pieces onto a large sheet of foil with 2 tablespoons of butter and salt (if desired). Wrap the foil around the corn to form a packet. Place on a baking sheet and roast on the center rack in the oven about 15 minutes or until tender. Be careful of hot steam when opening the packets.
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Aduki Bean Chili
Aduki beans (also known as adzuki beans or Red Dragon beans) are small red beans with a mild, creamy texture. For this mild, kid-friendly chili you can use any bean such as pintos, black or navy beans. Even black eyed peas will work. Using canned beans saves time, and rinsing the beans eliminates a lot of the sodium and some of that "muddy" flavor that canned beans can bring to a dish. Cumin is a smoky spice that is common in curries and southwestern/Mexican cooking. The group of plants that cumin is derived from is currently being used in cancer treatments due to its anti-tumor properties.

1 can aduki beans, rinsed
1/4 cup prepared salsa
pinch cumin
1/4 cup stock or water

Combine all ingredients in a medium sized pot. Simmer over medium to medium-low heat, stirring occasionally, until some of the liquid has evaporated and the beans are more tender.

Serve with hot rice.

New Life Chef Classes

January 7, 2009
10 a.m.
Co-Op Central Radio
Tune in to Co-Op Central radio at www.sevananda.coop to learn about the 2009 launch of the Journey to Wellness to nourish your mind, body and spirit. The series is from Sevananda’s School of Common Wellness. Listen to this online radio discussion as I talk about some of the upcoming Life Chef classes and product demonstrations at Sevananda in the year to come.

Saturday January 10, 2009
“Cooking with Teas and Herbs”
10 a.m. – noon
Sevananda Natural Foods Market
$10 for members, $12 for non-members
The School of Common Health at Sevananda Natural Foods Market kicks off this year’s series in January with the theme with “Detox!” I will show you how teas and herbal teas can be used in every-day cooking so that you can reap their healthful benefits year round. For more information contact Sevananda at 404-681-2831.

Saturday January 17, 2009
“Whole Foods for a Healthy Diet”
10:30 a.m. – noon
Hillcrest Church of Christ
Free (pre-registration required)
Learn how to incorporate life-affirming whole foods such as leafy greens, whole grains, and fruits and vegetables into your every day diet with these simple, yet delicious recipes using the best of nature’s harvest.
This free class is part of the 2009 Saturday Academy at the Hillcrest Church of Christ located at 1939 Snapfinger Road in Decatur. Pre-registration is required. For more information call the church at 404-289-4573 or email chunter@hillcresstcoc.net.

Monday January 19, 2009
In Store Cooking Demo
Noon – 2 p.m.
Sevananda Natural Foods Market
Free
Stop by Sevananda during this two hour demonstration to learn more about exciting products available at Sevananda that will help you support your personal wellness plan. In store demonstrations will reflect the wellness theme of Sevananda’s School of Common Health to nourish your body, mind and spirit. For more information call Sevananda at 404-681-2831.

Wednesday February 4, 2009
“Natural Foods 101: Natural Food Products and Policies”
10 a.m. – noon
Sevananda Natural Foods Market
The Natural Food series returns to Sevananda! From 10 a.m. to noon we'll explore some of the all-natural goodness carried at Sevananda and explain the product policies that have made this co-op more than a store, but the center of a consciously living community for over 30 years!

Soup: Tofu with Sea Vegetables and Mushrooms

This 10 minuted soup has amazing healing properties, and it is SUPER yummy with great contrasting textures. The presence of mushrooms, tofu AND sea vegetables along with miso perpetuate nothing but wholesomeness and well being.

If you're ever in need of a feel-good soup because you've caught a nasty bug, or even if you're trying to recover from a long night of over-celebration, this soup will bring you back into the realm of the living. I also recommend it for regular ingestion if you've subscribed to the idea of living to be 100 years old.

For more info on the amazing health benefits of mushrooms or sea vegetables, simply do a Google search and you'll be bombarded with information and studies. I touched on the miracles of tofu and miso in this older recipe: Post Birthday Soup.

Soup: Tofu with Sea Vegetables and Mushrooms

4 cups water
1 palm-full (see photo)dried, wild mixed mushrooms
1" strip kombu seaweed
1 generous pinch of bonito flakes (optional)
1 palm-full (see photo) Instant Pacific Sea Salad by Emerald Cove (or your favorite blend of sea weeds) such as nori, haziki, wakami, kombu, etc)
1 Tbsp red miso paste
1 Tbsp miso tamari or soy sauce
1/2 lb firm tofu cut into 4 slabs

In a small soup pot, combine water, mushrooms, sea vegetables and bonito flakes.

Bring up to a simmer, reduce heat, stir in miso, and tamari or soy sauce.

Add tofu slabs and continue cooking over medium-low heat for 10 minutes.

Spoon into 2 bowls for an entree or 4 bowls for a smaller serving.

Soup: Tortellini and Chorizo with Kale

The tortellini you find in the refrigerated section at the grocery store are a HUGE time saver. You can actually freeze them, then go directly to boiling water to cook them for a last minute meal.

Here I make a hearty, feel-good soup with Asiago-herb tortellini and the spicy satisfaction from chorizo sausage. A few handfulls of kale and other veggies boost the nutritional content as well.

Feeling under the weather? This is a version of Chicken Noodle Soup that is sure to satisfy the soul.

If you can't find the fresh tortellini in the refrigerated section, you can use the dried tortellini that's in the dried pasta aisle. If you use the dried tortellini, cook it according to package directions until just al dente (tender to the bite) and add it into the soup when you add the sausage in the directions below.

Although Chorizo is traditionally a pork sausage, chicken and turkey varieties are also available and very tasty. The lovely part about chorizo, besides the spiciness, is the golden-red color it lends to dishes because of the spices used in the sausage.

Soup: Tortellini and Chorizo with Kale

2 cups chicken stock
2 cups water
1/2 onion, small dice
3 cloves garlic, minced
1 lb pkg Asiago-Herb Tortellini (fresh pasta)
1/2 cup red kale, julienned
2 Tbsp tomato sauce
2-3 links Chorizo sausage (depending on how meaty you want it)
1 carrot, diced
Aged Asiago cheese for grating as garnish

In a soup pot, heat water, chicken stock, onion garlic and carrot until boiling. Reduce heat to a simmer.

Meanwhile, cook chorizo in a separate pan. Cut into chunks. Add to broth.

Add fresh (or par-cooked dried) tortellini, kale and tomato sauce. Season with salt and pepper.

Continue cooking for another 10 minutes or until vegetables are tender.

Spoon soup into bowls and top with grated Asiago cheese.

Tofu "Chicken" Salad Sandwiches

This is the time of year we all "start over." Eating right, exercising and all that good stuff. I've jumped aboard the Lose 20 Pound Train too, so I'll try to keep recipes on the lighter side for the time being.

One sure fire way to lessen your fat and cholesterol INTAKE is to limit or omit the amount of meat you are eating. And to that end, meet my latest take on an "un-chicken" salad. Not that chicken was ever a "bad" protein in the first place. This is more to show you the flexibility of tofu -- an ingredient that I just love and I think more people would love if they just knew what on earth to do with it.

This is a simple, no-cook recipe, except for toasting the bread, so it's something the kids can do for an after school snack. Feel free to mix and match ingredients to fit your tastes. Tofu is a blank slate, it has a very mild flavor, so you can go as tame or wild as you desire. Have fun playing with your food!

Tofu "Chicken" Salad Sandwiches

1/2 lb firm tofu (half of one block)
2-3 leaves of red or green kale, chiffonade (which means thinly sliced)
1 tsp spicy brown mustard
1 Tbsp flax seed oil
1-2 Tbsp mayonnaise (depending on how creamy you want it)
1 tsp toasted pecan pieces
3 Tbsp cooked brown rice (great use for leftover rice)
1 tsp ground turmeric
1 tsp paprika
salt and pepper to taste

2 ciabatta bread rolls, split and lightly toasted
lettuce leaves, for garnish
sliced tomato, for garnish

Place firm tofu in a mixing bowl and break up with a fork until it's in chunks reminiscent of chicken salad texture. Add remaining ingredients, except bread, lettuce and tomato, and mix gently so as not to turn the tofu to mush. Place mixture onto bottom half of the ciabatta rolls, top with lettuce and tomato and remaining half of the roll. Serve with a nice citrus salad on the side.

Arugula and Artichoke Salad

I've been craving arugula. It's not in season right now but I was happy to find some at the grocery store that was grown in Florida. For me, that's semi-regional since it's the next state south. Arugula has a fantastic peppery flavor and contributes to salads, sandwiches and wraps that just blows lettuce right out of the water!

This is a great take along salad. I made it for an hors d'oeuvre party for New Years Eve and it was well received. If you are going take it somewhere, don't add the lemon juice and feta cheese until you've arrived at your destination. Also put all of the other ingredients in your bowl or container except for the arugula, which you'll want to simply lay on top since you won't be tossing the salad until you get where you're going. Composing the salad at the last minute will keep the arugula crisp and the salad "un-muddy" and ensure the salad can sit out for a while on the buffet without wilting.

Arugula and Artichoke Salad

6 oz. jar marinated artichoke hearts, medium dice
2 Tbsp roasted red pepper, small dice
1/2 parsley leaves, chopped
1 Tbsp capers
2 cups baby arugula leaves
juice from 1/2 a lemon
1 Tbsp extra virgin olive oil
crumbled feta cheese
salt and pepper

Compose ingredients in a salad bowl. Drizzle with olive oil, lemon juice, salt and pepper. Toss to distribute flavors and top with feta cheese crumbles. Serve immediately.