Split Pea Soup

I have to admit: the first time I made split pea soup it was out of desperation. I needed something that all of my food-allergic friends could sit down and eat together, and cutting meat, dairy, eggs, soy, beans, and nuts made me nervous about a main dish that wasn't just raisins and sunflower seeds.

This recipe is easy, mostly shelf-stable, and meets all the demands of those with food allergies and sensitivities. Plus, it is delicious, makes itself in a crock pot, and freezes perfectly. I often make it for new mamas because it is a simple, complete meal that tastes very good and comforting.

Ingredients:

1/2 c wild rice blend
1 and 1/2 c split peas or a mix of split peas and lentils
1/2 c chopped onion
1 t salt
1 bay leaf
8 c water

1 c chopped carrot
1 c chopped celery
1 t thyme
1 t oregano
1 t parsley
black pepper to taste

Crock pot method:
1. Combine all of the first set of ingredients in a crock pot and cook on high for 3-4 hours.
2. Add the second set of ingredients and cook for an additional 1-3 hours. Add water as needed.

Dutch oven method:
1. Combine all of the first set of ingredients in a dutch oven and cook on low heat for 2 hours.
2. Add the second set of ingredients and cook for an additional hour. Add water and stir as needed.

I like to serve this with corn bread, which can also be made GF

Curry Quinoa Salad

This recipe was inspired by a tofu salad at Whole Foods, but I made it with ingredients I had on hand. If you wanted to add cooked, cubed tofu or tempeh, that would also be delicious!

Ingredients:

1 c quinoa

2 c veggie broth (or water is fine)

1 sweet potato, cubed

1 bunch kale, chopped

1 onion, sliced

1/4-1/2 c pine nuts, almonds, or hemp seeds (optional)

Juice of 1 orange

Juice of 1 lemon

2+ T olive oil

2 t grainy mustard

2 t + honey

1 T curry powder

1/2 c raisins

salt to taste

Directions:

1. Slowly caramelize onions over low heat

2. Saute or roast sweet potato cubes.

3. Cook quinoa in veggie broth (15-20 min), until all broth absorbed

4. Combine all dressing ingredients and mix/shake until uniform texture

5. Taste dressing and add oil, honey, or salt (as needed)

6. Allow raisins to soak in the dressing mixture while the rest of the ingredients finish cooking.

7. Saute kale for a few minutes, just until a bit soft. Toast nuts, if using, and if you prefer.

8. Combine all ingredients, toss with dressing, and chill for a few hours to allow flavors to meld

Pumpkin Muffins with Cinnamon

Dry Ingredients:
1 1/2c flour
1 t baking powder
1/2 t baking soda
1/2 t salt
1 t pumpkin pie spice

Wet ingredients:
1 1/3 c pumpkin
1/3 c oil
2 egg substitutes
3/4
c of sugar

Topping:
1 T granulated sugar
1 t cinnamon

1. Sift together dry ingredients.
2. In a large bowl, combine wet ingredients. I used a bit more than 3/4 c of sugar, and I thought they were plenty sweet. Feel free to decrease the sugar incrementally to see what is necessary. It likely depends upon the sweetness of your pumpkin puree.
3. Combine dry ingredients into wet ingredients until just combined. Do not over-stir.
4. Pour into greased muffin tins/paper liners (3/4 full).
5. Combine topping ingredients and sprinkle over the muffins.

Bake 25-30 minutes at 350 or until a toothpick comes out clean.
Yield: 18 muffins

These were fine the next day, and none survived beyond that!

Millet (bird seed) Granola Bars

If you haven't had millet, you're missing out. These bars offer a great way to sneak a little millet into your life! Crispy little bits with whatever flavors strike your fancy is always a win.

Ingredients:
1 2/3 c rolled oats
1/3 c flour (I use coconut, you can use whatever you'd like)
1/3 c shredded, unsweetened coconut
1/3 c millet
1/2 c sugar (brown or white, or I've used the coconut sweetener too)
1/2 t cinnamon (but who's measuring?)

3 T Earth Balance (or replace with coconut oil)
3 T coconut oil
1/3 c nut butter (I use peanut)
6 T assorted liquid sweetener (molasses, maple syrup, honey, agave)
1 tsp vanilla

1.5 cups nuts, seeds, dried fruits

I usually use some almonds and raisins, but you can use any chopped, dried fruit you'd like. This recipe is a great way to clear out your nut/seed/dried fruit stash.

Method:
Oven at 350
1. Combine all the dry ingredients in a large bowl.
2. Soak dried fruit in a little bit of hot water while you work.
3. Melt Earth Balance, coconut oil, and nut butter in a liquid measuring cup. Add liquid sweetener and stir to combine (this really helps the peanut butter situation).
4. Drain the dried fruits and add them to the dry mix. Then stir in the wet ingredients.
5. Bake in a greased 8x8, loaf tin, or 7x11. PRESS the stuff into the pan using a spatula or a coconut-oiled hand. The thinner the bars, the less time they will need. 7x11 probably need only 20 minutes while a loaf pan will need as much as 35. Check for browning edges.

COOL COMPLETELY IN THE PAN. WALK AWAY, I'M SERIOUS. These puppies are prone to crumbling. The original recipe called for corn syrup as a liquid sweetener, and swears that it will prevent the breakage. My friend Kelli adds an egg and says that's a good binder, too. Do what you want.

Other great additions include food grade oils, like orange oil. You could use chocolate chips as some of your mix-ins, even though they are not technically fruits, nuts, or seeds.

Black strap molasses makes these bars even healthier, as do the additions of hemp seeds, flax seeds, and other nutrient-dense options. They never come out the same twice, but they are always delicious.

What is it about roasting (veggies)?

This is not a recipe, but a method. I found my refrigerator teeming with broccoli today, and with two additional heads of cauliflower in the farm share, something had to give.

My most favorite thing used to be broccoli with cheese sauce (you know, the processed stuff that barely passes as cheese but still remains a 'dairy' product?). I still love broccoli, and have learned that cauliflower is delicious, too. Especially when well prepared. There is something unique about the texture of these roasted beauties that makes it difficult to save any for later.

You might have enjoyed my Aloo Gobi and Chard recipe, and that is a tasty trick. But even simpler is the simple act of slowly roasting veggies on a cookie sheet in the oven.

The process is simple:
1. Wash and chop the broccoli and/or cauliflower (you must use fresh for this method).
2. Coat with a thin layer of olive oil by tossing the florets in a bowl with a little oil.
3. Pour onto a cookie sheet and dust with a little sea salt.
4. Roast at 325 for 40 minutes, shaking the tray two or three times in the middle.
5. Serve as is, or toss in seasoned salt, nutritional yeast, or the cheese of your choice (but try it first! It is glorious as is).

Easy side dish for any meal, and so much healthier than anything with the mysterious cheese sauce.

Greens, Tofu & Kohlrabi (the post-candy meal)

I'm writing this the day after Halloween, and I've heard about quite a bit about candy hangovers today. My first complainant? My husband.

Have you or your family suffered from the sugar rush? Do you need a tasty, healthy meal to counteract your sluggishness? Boy do I have a suggestion for you.

Roasted root veggies, braised greens, and seasoned tofu.

Tofu:
1. Wrap a square of extra firm tofu in a kitchen towel and place a cast iron pan or a baking sheet with a heavy book on top.

2. Allow to sit 30-45 minutes.

3. Remove the towel and saturate the tofu with tamari soy sauce and a dash of liquid smoke.

4. Preheat a cast iron skillet at 7 of 10 heat.

5. Slice the seasoned tofu, reserving any remaining liquid. One block makes 8 slices for me, but adjust to your family size.

6. Cook the tofu in a small amount of olive oil for about 4 minutes. Flip, add any remaining marinade and cook an additional 4 minutes.

7. Serve immediately or set aside.

Roasted root veggies:
1. Chop a variety of root veggies, like kohlrabi, beets, turnips, parsnips, sweet or white/yellow/purple potatoes, to sweet potatoes and toss with peeled garlic cloves and sliced onion.

2. Toss all veggies with olive oil and salt, pepper, paprika, dried chili pepper flakes, oregano, and a dash or two of liquid smoke.

3. Roast in a cast iron dutch oven at 300 degrees for 45 minutes to an hour, stirring every fifteen minutes.

Braised greens:
(this recipe follows easily after the tofu has just finished)

1. Wash and chop your greens (collards and kale work best, but beet, turnip and mustard greens work well too).

2. Saute garlic slices in about 2 T of olive oil over medium heat. Add chopped greens and toss to coat.

3. Add seasoned salt or mixture of salt, pepper, paprika, oregano, and chili flakes. 4. Once greens are brightened, add a dash of lemon juice (juice of one half lemon) and serve immediately.

To cook the whole meal in concert:
1. Press the tofu.
2. Wash and chop greens, then veggies.
3. Start roasting the root veggies.
4. Cook the tofu.
5. Stir the veggies.
6. Cook the greens.

Spooky Kohlrabi (situation)

As you can see from the following photo, we have a Kohlrabi Situation at our house. Our farm share was particularly prolific in the kohlrabi department this year, and while we've been eating them, we simply cannot keep up.

Combine the Situation with my need to bring healthy Halloween snacks to yoga tonight and my grandmother's everlasting mantra of thou shall not waste anything, ever, particularly food, resulted in the following stroke of genius. If you're a regular old person, you probably think I'm too self-congratulatory in this statement.

If you have a K.S., you're welcome.

Ingredient:
Kohlrabi (or jicama would work, if you're situation-less and actually shopping for Halloween ingredients.)
1. Peel the kohlrabi.

2. Slice into rounds or half rounds (I find cutting easier if I cut it in half).

3. Use your cookie cutters to cut shapes out of the kohlrabi.

4. Serve with dips of your choice. I'm using my hurry, curry recipe, but a black bean dip, guacamole or hummus would work very well.

More kohlrabi recipes from the NYT here.

Raisin or Chocolate Pumpkin Bars

If you love pumpkin but can't get over the six eggs, one pound of butter and seven cups of sugar recipes out there, this one might be for you. I swear every recipe I search has 3 cups sugar, 4 eggs, and a lot of oil or butter. This recipe tastes better, is easier, takes less time to bake, and is healthier!

Ingredients:
1 3/4 cups flour (I have not tried anything except whole wheat)
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/4 teaspoon ginger
1/4 teaspoon pumpkin pie spice (or just a dash of ground cloves)

1/2 cup sugar (reduce if using chocolate chips)
2-3 T blackstrap molasses 1/2 cup applesauce
1/2 cup pumpkin
1 egg substitute (I recommend 2 T of ground flax, whipped with 4-6 T water until frothy)
2 tablespoons liquid oil (coconut is delicious!)

1/2 cup raisins or chocolate chips

Preaheat the oven to 350. Spray 9x13 pan with cooking spray.

In a small bowl, combine the first set of ingredients. In a large bowl, combine the next set. Add the dry ingredients to the wet ingredients until well blended. Add raisins/chips. Spread in prepared pan and bake 25-30 minutes.

Aloo, Gobi, and Chard

Here is my take on everyone's favorite Indian dish. Serves 6-8, depending on veggie quantities and what else is served at the meal. This recipe is even better the next day. It can be made in the crock pot, if steps 1-4 happen on the stove first. Then combine the rest in the crock pot and increase the cooking time to a few hours. Step 6 should happen with about 20-30 minutes before you plan to serve so that the chard cooks and the beans heat through.

Ingredients:
2 c brown basmati rice
1 head cauliflower, chopped
3 large potatoes, cubed
1 bunch chard, chopped (stems included)
1 onion, chopped
2 cloves garlic, minced
1" piece of ginger, minced (equal amounts ginger and garlic)
1 32 oz can chopped tomatoes
1-2 cans coconut milk (or homemade!)
1-2 cup(s) or 1 16 oz can of beans, rinsed (garbanzos or white beans) OR 1-2 cups frozen green peas
olive oil

1 t cumin seeds
1 T salt
1 T turmeric
2 T coriander
1 t cinnamon
1 t ground cardamom
1 t cayenne (more or less, to taste)

1. Prepare rice according to directions.
2. Saute onion, garlic, ginger, and cumin seeds in enough oil to coat the bottom of a dutch oven pan over medium heat.
3. Combine all remaining spices and salt into a bowl and open cans of tomatoes/coconut milk.
4. When onion starts to become translucent but before it begins to brown, quickly stir in the spice mixture and stir constantly for about 30 seconds. This is critical! Add the tomatoes and coconut milk to cool the pan.
5. Add cauliflower and potatoes, and allow to simmer for about 30 minutes or until the potatoes are cooked through (you can speed the recipe a little by microwaving the cubed potatoes before adding them in, but they won't taste quite as amazing).
6. Add beans or peas and chard and cook another 5 minutes or until the chard is wilted but still bright green.
7. Ladle over brown rice and enjoy!

Best Peanut Butter Cookies Ever

If you're as familiar with GF baking as I am, you know that the GF recipe is never as good as the glutenous recipe. Well, this one is the exception. These are literally the best PB cookies ever.

Ingredients:
1/2 c rice flour
1/2 c peanuts
1 1/2 c peanut butter
1/4 c maple syrup
1/4 c molasses
1/2 t vanilla
salt (if your pb is unsalted use 1/2 t)
chocolate chips (optional)

Preheat oven to 350.
1. Mix ingredients.
2. Scoop onto parchment lined baking sheet and top with chocolate chips, if using.
3. Bake 12 minutes.

Voila. Amazing.

Makes 20 2" cookies or 12 3" cookies. One of the many treats my Desert Retreat friends will enjoy at Ojo Caliente.

Rhubarb (or cherry!) Coffee Cake

I'll admit I was terrified of rhubarb as a child. It is impossible to remove from unwanted garden areas, part of the plant is toxic, and (more importantly) there is no rhubarb flavored candy, which was a red flag for me.

I mourn the years of rhubarb yumminess I lost as a child and am steadfastly making up for them now. My most favorite rhubarb recipe is this coffee cake, which is better the next day. Pie cherries (not sweet or sweetened) can be substituted in a pinch.

Ingredients:
1/2 c packed brown sugar
2 1/4 c flour (whole wheat or GF mix or rice), divided
1 t cinnamon
6 T Earth Balance (or butter of your choice)
3/4 c sugar
1 T baking powder
1 t baking soda
1/2 t salt
2 egg substitutes
1 c plain milk (of your choice)
1 T lemon juice
2 t vanilla
4 c rhubarb pieces (fresh or frozen)


1. Preheat the oven to 375 and grease and flour a 13x9 baking pan (I use coconut oil and whichever flour I'm using).
2. Combine Earth Balance, brown sugar, cinnamon, and 3/4 c of flour into a streusel topping (a pastry cutter is ideal for this).
3. Measure the milk and mix in the lemon juice to sour it. It will become lumpy and that's what you're looking for. Soy milk works best among non-dairy varieties, but any milk will do.
4. Sift together the remaining dry ingredients in a large bowl.
5. Add egg replacements, soured milk, and vanilla to dry ingredients and stir until just combined.
6. Pour the mix into the prepared pan and top with fruit. Then top that with streusel topping.
7. Bake 45 minutes.

Reheats very well the next day in the oven with some aluminum foil on top. Heat to 200 for about 30 minutes and everyone will think you just baked it!
Makes 8 generous servings.

Chocolate Banana Walnut Cookies

When you have an extra sad banana around the house, this is one of the best ways to put it to rest! Yield 24 cookies.

Ingredients:
1/3 c non-dairy butter
1 mashed overripe banana
1/2 c firmly packed brown sugar
1/2 c white sugar
1 egg (or equivalent)
1 tsp vanilla
1 1/2 c flour
1/4 c cocoa powder
1 t baking soda
1/4 t salt
1 c chocolate chips
1/2 c walnut pieces

1. Preheat the oven to 350.
2. Combine butter, banana and sugars. Add egg (or substitute) and vanilla.
3. In another bowl, combine all dry ingredients except chocolate chips and nuts.
4. Mix the dry ingredients into the wet, and incorporate the chocolate chips and nuts.
5. Place on parchment lined baking sheets and bake for 10-12 minutes.

Adapted from the Joy of Vegan Baking by Colleen Patrick-Goudreau.

White Bean and Basil Dip

What's easier than pie and tastier than hummus? White bean dip. It goes with everything from BLTs (tempeh bacon, lettuce and tomato) to carrot sticks and crackers. If the texture of garbanzo bean hummus leaves you queasy, this might be the substitute you've been looking for.

If soaking beans terrifies you, just read through and see how easy it really is.

1 lb dry white beans (or 3 cans of canned white beans)

4-10 cloves of roasted garlic
1 12 oz can of artichoke hearts
several basil leaves (or 1-2 T dried basil)
salt
lemon juice
olive oil
water
1. Pour the dry beans into your crock pot and fill the crock pot with water. Cover and leave unplugged all night long (or at least 8 hours).
2. In the morning, rinse the beans and return them to the crock pot. Cover them with plenty of water (near the top of the crock pot), plug it in, and set it to high heat. Cook for several hours... like 6. If you will be out of the house all day, cook them on low instead.
3. Drain the beans and rinse well.
4. Combine all ingredients into a blender or Vitamix. Add a few tablespoons of olive oil and maybe a little lemon juice. Add enough water so that the liquid covers half of the beans. Puree.
5. Taste, add salt and possibly more oil, juice or water. This isn't a science, you just work until you get the texture you want. If the beans are warm when you do this, you may want to make the mixture a little thinner as it will become firmer once it cools in the refrigerator. Also, if you are soaking beans you will need to add a significant amount of salt. Canned beans are already quite salty, so add gradually but don't lose your mind if you add a tablespoon of salt.

Serve as a spread on a sandwich, a dip with garlic-y chips or veggies, or even use it as a salad dressing. If you have an abundance of tomatoes right now, you can chop them up and serve them coated in the dip on a bed of lettuce.

Quinoa Caprese (vegan style)

We're just at the end of summer and the tomatoes and basil are ready for caprese salad! If you're interested in a high-protein, vegan, delicious meal version, you're in the right place. No funny dairy alternatives here, just a tasty meal that is good hot or cold. I like sea salt on this recipe, so if you have it, this is a great time to bring it out!

Ingredients:
1 large eggplant (zucchini is good, too!)
3 large tomatoes
1 c quinoa
1 bunch basil leaves
3 cloves of garlic (or more to taste)
4 T hemp seeds (or pine nuts)
olive oil
balsamic vinegar
salt
pepper

1. Preheat the oven to 450 degrees and place a baking sheet inside to warm.
2. Slice the eggplant into 1/2 inch thick slices and brush or spray with olive oil. Place on preheated pan in the oven. Flip after about seven minutes.
3. Bring 2-3 cups of water to a boil, add quinoa and a little olive oil (like 1/2 T). Reduce the heat and cover, cooking for about seven minutes or until you can eat it.
4. Press garlic and sauté in olive oil over medium heat until golden brown.
5. Dice tomatoes and slice basil leaves into thin ribbons (roll many inside of a larger leaf and then slice like you're cutting sushi). When eggplant cools, dice it as well.
6. Drain any water remaining in quinoa and mix with diced veggies, sauteed garlic and basil. Mix in hemp seeds and salt and pepper to taste. Serve with balsamic vinegar and oil or balsamic reduction.
Fancy option: reduce balsamic vinegar by heating it on the stove to medium heat until it is reduced by half.