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Spring Quinoa Salad with edible flowers

25 May

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Spring has sprung in New York City, and there is so much to eat!

Yesterday was my last “composting and healthy snacks” session for seniors with mild memory loss, in conjunction with The Memory Tree Program, Teachers College, and the Morningside Gardens Co-op. Read more about our first session and our Earl Grey Spiced Fruit Compote here.

The Memory Tree is New York City’s first program devoted to people with mild memory loss, and their family and caregivers.

This was the end (for now!) of a series of “Going Greener” workshops, continuing a previous project about nutrition, cooking, and farmer’s markets. The “Going Greener” project came about as a way to learn how to keep the world healthy, focusing specifically on composting and easy snacks. 

The series comprised 5 sessions, with each session consisting of a compost component, a media workshop, and a healthy snack and drink. Each week, we gave the seniors digital cameras to use so that they could document the colorful snacks and activities. We also made little youtube videos with the photographs. Check out some of the fun videos on our channel.

My main role was to find and/or develop our recipes, purchase the ingredients, and gather the necessary kitchen tools and gadgets . In other words, I was the official “Recipe Consultant.”

These were the 5 snacks and drinks:

1. Earl Grey Spiced Fruit Compote with Lemony Water

2. Carrot and Hummus “Sushi Sandwiches” with Cucumber “Spa Water”

3. Peanut Butter Oat Snack Bites with Minted Ice Cubes and Earl Grey Ice Tea

4. Mud Pudding aka Chocolate Tofu Pudding with Strawberries and Seltzer

5. Spring Quinoa Salad with Edible Flowers, Hummus Feta Toasts with Pansies, Blueberry Frozen Yogurt Bites, and Sparkling Cider

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Edible flowers are fun to eat and beautiful to photograph, so we planted nasturtium seeds with the intention of eating them at the final session. I took a few seeds home to plant, too! If you have never tasted an edible flower, the flavor and texture are similar to a slightly peppery lettuce leaf.

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The final snack (it was more of a meal this time) was a Spring Quinoa Salad. All of the veggies were from the greenmarket: radishes (did you know radishes have about as much or more potassium as a banana?!), ramps, asparagus, and baby lettuces. We also found an assortment of edible flowers: broccoli rabe flowers, radish flowers, and arugula flowers.

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We chopped the radishes and ramps, and shaved the asparagus into ribbons with a vegetable peeler. Then we tossed everything together with the quinoa, added crumbled feta cheese, lemon zest, and lemon juice. We scooped the quinoa onto a nice bed of lettuces and delicately topped everything with nasturtium.

We also sliced into a baguette, spread the bread rounds with hummus, and sprinkled feta and edible pansies over the top. The pansies were from a plant we bought at the greenmarket.Who knew you could eat pansies?

Before every snack or meal, we all would set the table and clink our glasses together, toasting to good food and good company. Cheers! And don’t forget to compost the food scraps.

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I didn’t get a picture of our blueberry frozen yogurt bites, but they were so easy and so good. I got inspired after seeing this recipe.

Also, if you are looking for more fun, spring veggie talk, check out this episode of one of my favorite podcasts, Spilled Milk Podcast. They talk about ramps, fiddleheads, pea shoots, and nettles.

And for more spring quinoa inspiration, check out Megan’s post on Elevating Lunch.

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Spring Salad with Edible Flowers

Quinoa is full of good-for-you protein and fiber, and it cooks in just minutes. Throw in some seasonal veggies and creamy cheese, and delicately dot with fresh herbs and nasturtium for a picture perfect spring salad! 

*This recipe is very much to your own taste. Once you have your quinoa base, throw in the suggested add-ins as you like! 

serves 4

1 cup quinoa

Seasonal veggies i.e. asparagus (shaved into ribbons), ramps or spring onions, radishes, baby lettuces…

Feta or soft goat cheese (about 2 oz. or so)

Edible flowers i.e. nasturtium, pansies, or broccoli rabe flowers/arugula flowers/radish flowers

Lemon, zest and juice

  • Rinse the quinoa and drain it. Cook the quinoa in a saucepan (2 cups water to 1 cup quinoa) for about 15 minutes or until cooked and fluffy. Put aside.
  • Chop the seasonal veggies into small pieces. If using, shave asparagus with a vegetable peeler (that way you can enjoy it raw).
  • Crumble the cheese.
  • Zest the lemon.
  • In a bowl, combine the cooked and cooled quinoa, the chopped veggies, the crumbled cheese, and the lemon zest. Squeeze lemon juice over the top and toss to combine.
  • Delicately place the edible flowers on top and serve!

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Soft Polenta with Sautéed Spinach and Shrimp

30 Apr

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I like my quick vegetarian meals. I can turn out an easy dinner with very little preparation, and it always tastes good. Lately, though, I’ve been wanting some variety in my diet.

I’ve now checked sardines off the list of foods I’ve never eaten at home. They were excellent in pasta with broccoli rabe, pine nuts, and golden raisins. The other day I bought anchovy paste so that I could play around with flavor. I’m open to anchovy suggestions if anyone out there has some…

And now, I can check off shrimp. I order shrimp at restaurants occasionally, but I’m not a diehard fan. Nevertheless, shrimp is a quick-cooking protein and I figured I’d take it for a spin at home for a change. I found some decently sustainable frozen shrimp at Whole Foods. They defrost quickly either overnight in the fridge or under cold running water for about 6 minutes.

I sautéed some onion and garlic in a pan, added the shrimp, and a heaping few handfuls of spring spinach from the Columbia Greenmarket.

Served atop a bed of soft, Farmer Ground Flour polenta from my local butcher, Harlem Shambles ($5 for a big bag!). I like to cook polenta in mostly water with a little milk, and I finish it with a pat of butter, a few grates of Parmesan, and a few dabs of plain Greek yogurt. Creamy and dreamy. Don’t forget the black pepper!

Earlier in the week, I baked a bunch of sweet potatoes (fork them all around, bake in the oven for about an hour or until soft), so I added a half to this dinner.

Soft polenta, sautéed spinach and shrimp, with a little roasted sweet potato. A fine meal.

Soft Polenta

Adapted from an old post, originally from Joy the Baker

Makes 4-6 servings

1 cup polenta

4 cups water

1 cup milk

1 teaspoon salt

To finish:

1/3 cup grated Parmesan

1 tablespoon Greek yogurt

1 tablespoon butter

fresh ground black pepper

Place 1 cup of dried polenta in a medium sized bowl. Top with one cup cold water. Set aside.

In a medium sized sauce pan bring 1 cup of milk and remaining 3 cups of water to a boil. Once boiling, add salt. Slowly whisk the polenta/water mixture into the boiling milk mixture. Turn flame down to medium low. The time the polenta takes to cook will depend on weather you’re using fine grain or course polenta. However long it takes, stir occasionally until you’re reached a desired thickness.

Turn of flame and add grated parmesan cheese, Greek yogurt, and a pat of butter. Grind some black pepper over the top. Stir to incorporate.

 

Sautéed Spinach and Shrimp

makes about 4-5 servings

1 tablespoon oil (canola or olive work fine)

1 onion, chopped

2 cloves garlic, minced

1 pound shrimp (defrosted if frozen), rinsed and patted dry

2-4 heaping handfuls of chopped spinach

salt

Heat oil in a large skillet on medium high heat. Add the chopped onion and cook for about 3 minutes, until translucent. Add the garlic and cook one minute more. Add the shrimp and cook for about 2 minutes on each side or until lightly pink.

Add the spinach to the pan and stir until slightly wilted. Sprinkle with a few pinches of salt, to taste.

Serve atop a soft bed of polenta. 

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Whole Wheat “Mac” and Cheese Bake with Bread Cube Topping

5 Apr

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What to do when you have a nearly full jug of milk in the fridge and you have to use it before it goes bad? Mac and cheese.

I tried to balance the heaviness of a dish like mac and cheese by using whole wheat pasta and 1% low fat milk instead of whole milk. Serve with lots of colorful veggies to further balance out the full-fat creamy delicious cheeses, butter pats, and bread cube topping.

I roasted carrots and parsnips in the oven (cover them for the first 15 minute so they get nice and tender and glazed). For the broccoli, I rinsed it, and with the water still clinging, placed it on a plate , covered it with another plate, and steamed it in the microwave for about 2-3 minutes. And for fun, I sliced a few quick-pickled kirby cucumbers. Veggie Love!

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Not pictured, but leftovers reheat well with a little hot sauce dabbed on top!

Whole Wheat “Mac” and Cheese Bake with Bread Cube Topping

adapted from Smitten Kitchen, Originally from Martha Stewart

Serves 5-6

1/2 stick of butter (4 tablespoons), divided

3 thick slices bread (I used sourdough), crusts removed (I like to nibble on the crusts later, so I save them!), cut into bite-sized cubes

2 3/4 cups milk (I used 1% low fat milk)

1/4 cup all-purpose flour

1 teaspoon course salt

pinch of each: ground black pepper, fresh grated nutmeg, old bay

roughly 3 cups shredded cheese: I used a mix of Gruyere cheese and a fancy smoked Gouda (cheddar is more classic mac and cheese)

1/2 pound whole wheat pasta (I used fusilli)

1. Preheat oven to 375°F. Butter a pie dish or 8 in x 8 in pan; set aside. Place the bread in a medium bowl. In a small saucepan over medium heat, melt 1 tablespoon butter. Pour the melted butter into the bowl with the bread, and toss. Set the bread cubes aside.

2. Warm the milk in a medium saucepan over medium heat. Melt the remaining 3 tablespoons butter in a high-sided skillet over medium heat. When the butter bubbles, add the flour. Cook, stirring, 1 minute.

3. While whisking, slowly pour in the hot milk a little at a time to keep mixture smooth. Continue cooking, whisking constantly, until the mixture bubbles and becomes thick, 8 to 12 minutes.

4. Remove the pan from the heat. Stir in salt, nutmeg, black pepper, old bay, 2 1/2 cups  of the cheeses. Set the sauce aside.

5. Cover a large pot of salted water, and bring to a boil. Cook the pasta until the outside is cooked and the inside is underdone, 2 to 3 minutes. Transfer the pasta to a colander, rinse under cold running water, and drain well. Stir the pasta into the reserved cheese sauce.

6. Pour the mixture into the prepared dish. Sprinkle the remaining  1/2 cup cheese and the bread cubes over the top. Bake until golden brown, about 30 minutes (or until browned). Transfer the dish to a wire rack for 5 minutes; serve.

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(Vegan) Lasagna with Tofu “Garden Ricotta”

11 Mar

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Spring is around the corner, it is almost, almost here, but I still feel the slam of the cold on my face and hands every time I walk outside.

This lasagna is a transition from heavy, cheesy winter comforts to lighter, colorful spring fare. By using a tofu “ricotta” instead of actual ricotta, this pasta dish gets a lighter makeover so that we won’t have to undo the top button on our pants after eating.

I used to make tofu “ricotta” back when I was cooking for 60 students in the Berkeley co-ops. Pulse some firm tofu in a blender or food processor, add some aromatics and spices, and it turns from rubbery soy product to magical cheese-like goodness in seconds! I really like the addition of white miso paste to this version.

…and because I am flexible, I added a little grated Parmesan cheese to top off my vegan lasagna. Hey, it’s a transition, remember? A little Parmesan offers a nice salty punch without weighing down the pasta, but if you are vegan, just omit.

I also love my carbs, so a little toast with olive oil and salt is a nice crunch contrast to the lasagna.

Now, bring on the warm sunshine!

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I love lasagna, and I believe there should be a lasagna for every occasion. Check out this summer version with zucchini here. And check out this Passover matzo lasagna here.

Vegan Lasagna

adapted from Chloe’s Kitchen

Serves 6-8

**Make ahead: you can prepare the unbaked lasagna and keep it in the fridge for about 2 days before baking. 

Garden Ricotta

2 tablespoons olive oil

1 onion, chopped

3 cloves garlic

1 14-oz package firm or extra-firm tofu, drained

2 tablespoons lemon juice

1 1/2 teaspoons salt

1 1/2 teaspoons freshly ground black pepper

1 tablespoon white miso paste

3 cups fresh basil

Sauce & Assembly

2 tablespoons olive oil

8 ounces mushrooms, sliced

1 24-oz jar marinara sauce

1/4 milk of your choice *I used cow’s milk, but to keep things truly vegan use soy, almond, or rice milk

1 bunch kale, stemmed and chopped (you can also use spinach or another green)

1/2 pound no-boil lasagna noodles

Preheat the oven to 375 degrees. You will need a 9 x 13 inch-pan.

To make the Garden Ricotta: In a large skillet, heat oil over medium heat and saute onions until soft. Add garlic and cook one more minute. Remove from heat.

In the food processor, combine onions, garlic, tofu, lemon juice, salt, pepper, and miso paste. Pulse until the mixture is almost smooth but still has some texture. Add basil and pulse a few more times to incorporate it.

To make the sauce: Heat oil over medium-high heat in a large skillet (just use the same skillet you used to saute the onions). Add the mushrooms and cook until soft. Add marinara and milk. The milk should soften the acidity of the tomatoes (you can also add a tablespoon of brown sugar or maple syrup here, but I just omitted it).

To assemble and bake the lasagna: Spread a thin layer of sauce on the bottom of the prepared pan. Arrange 4 lasagna noodles across the pan. Spread half of the Garden Ricotta over the noodles. Layer half of the kale over the Garden Ricotta. Arrange 4 more noodles on top. Spread another layer of sauce over the noodles, then arrange 4 more noodles on top. Top with another layer of sauce, the remaining Garden Ricotta, and the remaining kale.

Cover the pan with foil and bake for 45 minutes, or until the noodles are cooked and the sauce is hot and bubbling. Remove from the oven and let it rest for 5 minutes before serving.

Optional: If you are not vegan, I enjoyed the lasagna with a little grated Parmesan on top before serving.

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Ellie Krieger’s Korean Beef and Broccoli Stir-Fry

19 Feb

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Here’s a hot, spicy stir-fry to get you through the week. Korean Beef and Broccoli Stir-Fry. Three stand-out ingredients make this recipe great: lots of broccoli, lean sirloin and crunchy, spicy kimchi.

Broccoli is such a good vehicle for soaking up all the juicy sauces and spices of a stir-fry. The broccoli gets steamed in the microwave to keep the recipe fast and healthy.

I put my money on the table for a nice cut of sirloin from the farmer’s market. I got it from Sawkill Farm in Red Hook–totally worth the few extra dollars for this beautiful piece of meat. If you are trying to keep things lean, sirloin is the way to go. Generally, if the name of the cut has the word “loin” or “round” in it, it is a lean cut.

Every time I eat kimchi at a restaurant, I love it, so why haven’t I thought to use it home?! You can buy kimchi at most markets now, and I definitely want to try making it myself one day.

Note that the recipe calls for low-sodium beef broth. I’m not usually a fan of beef broth because I don’t like how most of them taste. Instead, I used water with a dash of soy sauce. I’m just giving you options if you are like me and get fussy for good beef broth.

This stir-fry hit the spot for me this week. Serve it over rice, and you’ve got healthy restaurant-style food in the comfort of your own home.

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I am obsessed with Ellie Krieger’s latest cookbook, Weeknight Wonders. It is definitely helping me get out of my rut in the kitchen. So far I made her pork tenderloin with fennel and grapes, warm bulgur salad with feta and grapes, simple meatballs marinara with spaghetti, a variation of her tuna and white bean salad, and her earl grey spiced fruit compote. I am excited to try more of her 30-minute recipes.

Ellie Krieger’s Korean Beef and Broccoli Stir-Fry

from Weeknight Wonders

makes 4 servings

1 head of broccoli

1 pound beef sirloin, trimmed of all visible fat (I used slightly less, a 0.7 pound cut)

2 tablespoons canola or olive oil, divided

1 onion

3 cloves garlic

1 1/4 cups store-bought kimchi (10 ounces)

1 cup low sodium beef broth (I used 1 cup water + 1 tablespoon soy sauce)

1 tablespoon + 1 teaspoon cornstarch

1 teaspoon chili-garlic sauce

Cut the large stems off the broccoli, peel them, then slice them into 18-inch-thick coins. Cut the top into florets about 2 inches in diameter. Place the broccoli, with the water still clinging to it from washing it, in a microwave-safe dish. Cover tightly and microwave on high power until just crisp-tender, about 4 minutes. (Alternatively, you can steam the broccoli in a pot on the stove for 4 minutes).

Thinly slice the beef against the grain into 1/4-inch-thick strips. Heat 1 tablespoon oil in a very large skillet or wok over medium-high heat. Add the beef and brown until just cooked through and slightly browned, about 2 minutes per side. (I like to use tongs here). Transfer to a plate.

Meanwhile, thinly slice the onion and garlic and roughly chop the kimchi. After transferring the beef to the plate, add the remaining 1 tablespoon oil to the skillet, then add the onions and cook until softened, about 6 minutes. Add the garlic and cook for 1 additional minute.

While the onions are cooking, add whisk together the broth (or water + soy sauce if using), cornstarch, and chili-garlic sauce until the cornstarch is dissolved.

Add the broth mixture to the pan, turn the heat to high, and cook, stirring, until the liquid begins to thicken, 2 to 3 minutes. Stir in the beef with any accumulated juices, broccoli, and kimchi and cook until just warmed through, 2 minutes more.

Serving size: 1 1/2 cups

Calories: 330; Total Fat 13g (Sat Fat 2.5g, Mono Fat 6.5g, Poly Fat 2.3g); Protein 33g; Carb 21g; Fiber 6g; Cholesterol 50mg; Sodium 660mg

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