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.

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.

The Artsy, Smartsy Smoothie

You know how to make a great smoothie, right? Well I didn't for a long time. I would end up with weird colors, poor mixing, and unusual flavors that didn't sit well. Here are my tips (and recipe) for a great smoothie.

Tips:

1. Use (some) ice: a lot of folks looking for nutrient density skip this step, which is a big mistake. Ice keeps the smoothie cool when blender blades get hot.

2. Freeze your fruit: tempting as it may be to throw in a few things from the counter top, smoothies are really best when the fruit is frozen. I freeze quite a bit myself, whenever a bunch of berries are starting to look sad, or a mango will not be used in time I freeze small 4 oz. containers packed full of stone fruits, kiwi or berries.

3. Avoid seedy berries: blackberries and raspberries are delicious... but they have seeds that create an unsavory texture inside of a smoothie. These frozen berries are great additions to oatmeal, so no need to waste them.

4. Use banana: I always add 1/2 frozen banana per serving to each smoothie. The creamy mixture literally cannot be achieved by anything else. When you have a bunch on the counter, peel, break in half and throw into a container in the freezer.

5. Add some veggies: if you're using a simple blender, stick with raw greens (don't freeze them). If you're using a higher powered contraption, like a Vitamix, you can use other veggies like carrots.

6. Include a mix-in or two: You can simply add some ground flax seed, or flax seed oil. Hemp seed, chia and others are great additions, too. My favorite is a premixed, pre-pulverized product by NuDe Food, which also has probiotics. The secret to seeds and oils is to include them last. Just stir them in, otherwise the smoothie can take on an odd gummy texture. This is not true with the NuDe Food mix in; you just add it right along with everything else.

7. What's your liquid?: I use non-dairy milks most of the time, because they are most nutritious. I usually use 3/4 fortified unsweetened organic soy milk and 1/4 fortified vanilla almond milk. You could certainly use juice or other milks, just make sure the flavor profile fits well. Also be sure to use enough liquid. Your liquid should almost cover the solid ingredients (except fresh greens).

8. Add some cinnamon! Lots of health benefits, including some evidence that it helps with blood sugar. And tasty.

Mango Smoothie (with secret veggies)

5 ice cubes

1/2 frozen organic banana

1/2 c frozen organic mango chunks

1 handful washed, fresh organic spinach

1/2 washed organic carrot (chopped, if using a blender)

1 T NuDe Food probiotic blend

3/4 c organic, fortified, plain soy milk

1/4 c organic, vanilla almond milk

1/2 t ground cinnamon

Layer the ingredients into your blending device or vitamix in the order recommended above. If you are using a blender, you may need to stop after about 30 seconds, remove the container from the base and stir the ingredients with a long spoon. If using a Vitamix, just use the tamper. Sometimes the greens like to float on top!

Pour out and serve. Any excess can be frozen into small 1/2 cup containers and make ideal ice packs for meals on the go. They are not edible straight from the freezer, but after being out in a lunch sack until lunch time, they're back to the perfect temperature.

Chocolate Zucchini Cake

Too much zucchini? A problem no more! You will love this cake, either with or without gluten. Kids love it, too, even though it has quite a lot of fruit/veggie in it. Adapted from an old family favorite. Makes great muffins, too (although you should call them cupcakes)

Yield: 12 solid servings, 24 cupcakes. Ingredients: 2 T soft Earth Balance (or butter substitute of your choice) 1/4 c vegetable oil of your choice 1 mashed banana 1 1/4 c sugar 2 egg substitutes (or eggs, beaten) 1 t vanilla 1/2 c milk of choice 1 t lemon juice 1 t baking soda 2 1/4 c whole wheat flour (or rice flour for GF version) 4 T cocoa powder 1/2 t baking powder 1/2 t cinnamon 1/2 t ground cloves 2 c zucchini, shredded 1/2 c chocolate chips 1/2 c walnuts, toasted (optional) 1. Preheat the oven to 325 and grease an 11x13 pan. 2. Add lemon juice to milk to sour it (it will get chunky and is supposed to!). 3. Combine Earth Balance, oil, banana, and sugar and beat to combine. Mix in egg/substitute and vanilla. 4. Dissolve baking soda in milk mixture, stir, and add to the other liquid ingredients. Stir to combine. 5. Sift together dry ingredients and mix into wet ingredients until just combined. 6. Mix in shredded zucchini and pour into prepared pan. 7. Top with chocolate chips and nuts. 8. Bake at 325 for 40-45 minutes. YUM! Have you been to my website lately? More than just good eats, I've got workshops and new classes coming soon. Check them out! www.karikwinn.com