Winter Wheat Berry Salad

Ah the wheat berry. Have you ever had them? I am not sure at what point they were lost to the average American, but somehow this whole grain has become virtually absent in most home kitchens. Not to say that we don't consume our fair share of wheat. This is reflected on virtually any packaged ingredient list you read. The problem lies in the fact that our adoration for the grain is for its modified, refined and processed form. Most people don't even know what the whole grain looks like.

But here is the good news: whole wheat berries are simply delicious, healthy, and packed with fiber. In fact, I would argue that enjoying whole wheat berries again is the answer to our nation-wide wheat allergy crisis. I would be willing to bet that if we all committed to consuming unprocessed organic wheat berries in place of wheat flours, additive and enhancers, the allergy would virtually disappear. So here is your first step towards health, for yourself and for your neighbors. The next step? Don't forget to spread your enthusiasm.

A quick note: wheat berries do need to be soaked before they are cooked, much like a dried bean. Not hard at all, but does require a bit of fore-thought. Just set them out to soak the night before in a large bowl with plenty of water, as they will absorb quite a bit. Drain, rinse and cook the next day. If you are like me and like to have things easily on hand, prepare a big batch and freeze the extra after cooking in 2 cup portions.




I served this with Eggplant Manicotti last night for the CSK, and the flavors play off each other perfectly. Who needs cheese and pasta to make an Italian meal when you can have this instead?


If you like this recipe and want to try the warm weather version in a few months, make sure to try my Summer Wheat Berry Salad.

Winter Wheat berry Salad

Serves 6

Ingredients

1 cup wheat berries, soaked overnight

½ head of kale, chopped

2 tbs. pomegranate molasses

2 tbs. extra-virgin olive oil

1 clove garlic, minced

½ tsp. salt

½ tsp dried rosemary, crushed

½ cup walnuts, toasted

¼ cup dried cranberries

Directions

Drain soaked wheat berries and place in a large pot with plenty of water. Bring to a boil and lower heat, simmering until tender, with a pop, about 45-60 minutes. Add chopped kale, stir, cook until wilted and drain well in a colander. When dry but slightly warm, transfer to a large bowl.  

Whisk pomegranate molasses, olive oil, garlic, rosemary and salt together in a small bowl. Add to warm wheat berry/kale mixture and toss to coat. Taste and adjust seasonings. Before serving, toss in cranberries and toasted walnuts.

Relax. Eat Well.

Samosa Curry

I have been playing with samosa-twists lately, largely due to more than a few pounds of sprouting potatoes in my pantry. First, I did a Samosa Rice for the CSK, using chunks of potato, green peas and curry spices in brown basmati. The next night I tried Stuffed Samosas for dinner, baking a few russets, scooping out the insides and mixing them with peas, sauteed tempeh and onions and turmeric, cumin and coriander before re-stuffing. Now the kitchen smells of a Samosa Curry, that could be served over rice or stuffed inside a won-ton wrapper for a more traditional packet. For those of you going to Waterbury's Winter Farmers Market tomorrow, you will get a chance to try it there as I do some demos with the recipe. The idea here is to un-wrap and un-fry, while celebrating the local potatoes, carrots, onions and garlic that still grace the market tables.

Potatoes have taken a bad rap over the last half a century, as a white starch to be avoided in a healthy diet. Turns out, it is what we have turned them into (french fries, buttery mashes, tater tots) that strips them of their nutrition. As a whole package, skin on, potatoes are quite high in fiber, magnesium and potassium.

So my "when life gives you sprouting spuds....." lesson of the day is: potatoes freeze well! Not too surprising, when you think about the freezer aisle of your grocery store, filled with homefries, sweet potato fries and shepard's pie. Simply prepare them as you normally would, cool and freeze in an airtight container or bag. I did roasted cubes as well as wedges, tossed with a touch of salt and olive oil. Simple, so that they can be dressed up on a whim once defrosted and re-roasted. The cubes are actually what I am using today for this Samosa Curry. The disclaimer may be that the thawed potatoes will lose a bit of their sturdiness in the freezer, resulting in a different mouth-feel. But all in all, much better than a pantry of rotten potatoes.

Fresh curry leaves are a traditional Indian ingredient, completely different from the curry spice blend. I have noticed them showing up on co-op shelves with more frequency lately, and have found them at both Hunger Mountain Co-op and City Market, if you are a VT resident. The good news is they freeze beautifully, and can be pulled out sprig by sprig as needed. If you can't find them, no worries, your dish will still be delish.

Ingredients
Serves 4-6


1 tbs. unrefined coconut oil
1 tsp. mustard seeds
1 tsp. coriander seeds
1 small yellow onion, diced
1 medium carrot, diced
2 cups yellow potato, in 1/2 inch cubes

1 garlic clove, minced
1-inch ginger root, minced

2 tsp. ground cumin

1 tsp. tumeric

1 cup green peas, frozen

1 tbs. tamari

1 tbs. sherry

a few sprigs of curry leaves, optional
a dash of cream or lime juice, optional

Directions
In a medium cast-iron skillet (or heavy bottomed stainless steel), heat oil over medium heat. When it will sizzle when spritzed with water, add the mustard seeds and coriander. As the seeds begin to pop, cover and cook 1-2 minutes. Add minced onion, potato and carrot and continue to cook until soft 5-8 minutes.

Add garlic, ginger, cumin and tumeric, stir for one minute, until spices have toasted. Add frozen peas, tamari and sherry, stir to deglaze pan, cover and let cook for one minute or until heated through. Add curry leaves if using. Taste, and adjust seasoning as desired, adding salt, heat, acid (lime juice) or cream to taste.

Relax. Enjoy

Chocolate Avocado Mousse

This is one of those recipes that has been bouncing around for awhile. I can by no means take credit for the idea, a simple google search will show you that. But I will say that I have tweaked this to my liking over repeated sessions, and think it ends up pretty high on my list of favorite desserts.



Avocados lend a satisfying note, that lets your brain know this is a treat while your body still celebrates. Due mostly to their high density of monounsaturated fat, they offer a certain creaminess that can not be beat. Combine that with a good quality dark cocoa, and you have yourself the base to a delicious (and healthy) mousse. Rich in fiber and antioxidants, low in saturated fat and sugar, this is a finale you can feel good about.






A word about Medjool dates. On many nights, they are dessert within themselves. Soft and chewy and indulgently rich, these dates offer the perfect  balance. Their sweetness is just right, leaving you satiated, but without the incessant craving that overly saccharine treats will trigger. Nature's true taste of heaven.

Chocolate Avocado Mousse
Serves 4-6

Ingredients
4 ripe avocados
10 soft medjool dates
1/4 cup maple syrup (or raw agave)
2 tbs. high quality cocoa powder (using cocao if going for raw)
1 tsp. pure vanilla extract (optional)
a pinch of salt




Directions
Pit and scoop avocados into food processor. Add remaining ingredients and blend until whipped and thoroughly combined. Add additional cocoa powder and salt to taste. 


Relax. Eat Well.

Oven Baked Flax Crackers

I don't often dabble in baking, but this weekend was all about crackers. I catered an art opening and closing at Waitsfield's new pop-up studio, Quench. Friday night was a Vermont Cheese spread, with Tamari Maple Nuts, Plump Olives, Fresh Fruit, Turkish Figs, Herbed Flax Crackers and Buckwheat Straws. Saturday offered a Spreads Platter, complete with Beet Hummus, Thai Curried Carrot Puree, Edamole and a Cuban Black Bean Dip, with Crostinis, Whole Wheat Pita Wedges, Sliced English Cucumber and Tortilla Strips. Whew! It was a long few days of cookin' and shmoozin', but so much fun!

But back to the crackers. This recipe started as a pizza crust, flecked with parmesan, and morphed into an herbed cracker, both gluten and dairy free. I like it both ways. The ingredient list looks too good to be true (for the taste buds at least), but believe me, something magical happens in that oven.

Ground flax is chock full of omega-3 fatty acids, as well as insoluble and soluble fiber. I replaced the parmesan in the original recipe with nutritional yeast, and added a good dose of fresh herbs. You can certainly play with the seasonings based on what you have on hand. Next time, I think I will go curry spices and see if I can sneak some veggie pulp from the juicer in as well. I'll let you know how that goes.

*I tested this with an additional cup of veggie pulp- success! Yields a slightly chewier cracker with loads more insoluble fiber. Although, by the second day, they were quite a bit softer and bread-like. Keep in mind that it will take on the flavors of the vegetables you juiced, so play off that (mine had been a beet carrot ginger juice, which was great amped up with some cumin and tumeric and a splash of tamari). 

Herbed Flax Crackers
Makes about 30

Ingredients
1 cup ground flax seed (I like golden flax)
2 eggs, beaten
1/4 cup nutritional yeast
1/2 tsp. sea salt
1 tbs. fresh rosemary (or 1 tsp. dried)
1/2 tsp. granulated garlic


Directions
Preheat oven to 325 degrees.

In a mixing bowl, combine all ingredients until you have a stiff batter. Line a cookie sheet with parchment paper, and using a wet spatula, spread dough as thin as possible. Using a wet knife blade, score as desired.

Bake for 15-20 minutes, or until beginning to brown. Remove from oven, cool slightly and break apart. Flip individual crackers and return to oven for 5-10 minutes, or until golden. Remove, cool and store in an airtight container.


Relax. Eat Well.

Superfood Chocolate Balls

For the most part, I try to avoid getting too hippy-dippy on this blog. I really do. New ingredients, flavors and techniques: sure- but spirulina?? I don't want to push anyone too far.


However, these superfood "balls" (bars? truffles? help me find a less offensive title...) are truly delicious! I am hooked. And when I make a recipe more than 4 times in one month, I must share it. Especially when it includes a round-up of these superhero ingredients.

Where do I even start? Pure cocoa is extremely rich in antioxidants, and offers a richness without the sugar typically associated with chocolate. Raw honey sweetens the deal, with probiotic activity that strengthens the immune system, while aiding digestion. Walnuts, flax seed and hemp all contribute a healthy dose of omega-3 fatty acids, with fiber to boot. Coconut oil, a medium chain fatty acid, helps lower cholesterol and boost heart health. Gojis add a beautiful color burst, with high doses of Vitamin C, beta-carotene and B vitamins. 

What else? Oh yes, spirulina. A green algae superfood extremely high in chlorophyll, it helps cleanse the body with an alkalizing effect.  As a dense source (70%) of complete protein, it is easily assimilated into the body, while offering loads of calcium, iron, B-12 and essential fatty-acids. Due to it's strong (earthy) flavor, I have never been able to incorporate this into my diet with pleasure.... until now. If you are just starting off and getting used to the flavor, feel free to begin with one tablespoon and work your way up.

Superfood Chocolate Balls

Makes 8 large or 12 smaller balls

Ingredients

1/4 cup raw walnuts


½ cup ground flax or hemp seed (I like 1/2 & 1/2)

1/2 cup cacoa powder


2 tablespoons of spirulina


2 tablespoons coconut oil


3 tablespoons raw honey


a pinch of sea salt


l½ tsp vanilla extract

1 tbs. goji berries (optional)

Directions

If planning ahead, soak the walnuts overnight. Rinse and drain. 

Combine all ingredients in food processor and blend well, until black and extremely sticky. Roll into balls and store in the fridge. 


Relax. Eat Well.

Honey Roasted Beets

Interestingly enough, beets seem to be one of those ingredients people either love or hate. I have never understood it, maybe because I didn't really discover beets until I was past the point of hating any vegetable. No traumatic childhood experiences, nightmare encounters or gag reflexes involved. Still, I am shocked to meet a number of "good-food enthusiasts" that can't stand the root. 

As in most cases of vegetable hatred, I have to attribute it to poor preparation. I do enjoy a nice grated raw beet in my salad, but for all other purposes: Beets Must Be Roasted. It brings out their natural sweetness, and adds a layer of crispy darkness around the edges. Simply irresistible.

This recipe adds a dash of honey to highlight the sweet, along with balsamic vinegar to balance the acidity. Beet's vibrant color visibly displays their rich antioxidant content, in particular, carotenoids, crucial in their ability to inhibit inflammation, support detoxification and prevent abnormal cancer growth. 

Honey Roasted Beets
Serves 4-6

Ingredients
2 lbs beets, sliced into half moons
2 tbs. olive oil
1/4 tsp. salt

1 tbs. raw honey
1/2 tsp. balsamic vinegar
salt and pepper to taste









Directions


Preheat oven to 400 degrees.

Toss sliced beets, olive oil and salt together in a large bowl. Spread out on a parchment paper-lined baking sheet to a single layer. Roast in oven (with convection fan on if available) for 15-30 minutes, tossing after 10, until soft and slightly crisp on edges.

Remove from heat, toss with honey and balsamic and season to taste.


Relax. Eat Well.

Caribbean Millet Croquettes

It turns out, 40 lbs. of sweet potatoes is quite a bit. Sitting in my pantry, they dare me to sneak them into every dish I make, which is really never a mistake. I'll take what I can get for local produce these days, and sweet potatoes have always been one my absolute favorites (maybe that is why I got a little (over) excited with this purchase).

It was only natural that they made their way into my croquettes this week, adding a Caribbean flair that I could not resist nudging along further with some creamed coconut and sweet corn. Croquettes are typically fried dumplings, often filled with rich cheeses and coated in delicate bread crumbs (also known as "what I survived on" during the year I lived in Spain). This version uses nutty toasted millet along with ground nuts and seeds, yet still bursts with flavor and satisfying texture. Think croquette meets miniature veggie burger. Severely enhanced by a well paired sauce or spread, these were served with Coconut Whipped Yams. In the past (when not so Caribbean), they have been perfect alongside an edamole spread or mushroom gravy.

Rich in magnesium, fiber and vitamin A, sweet potatoes are a nice alternative to their popular white counterpart. Great sliced into wedges, tossed with a tablespoon of oil and a sprinkle of chipotle chili powder and roasted until golden and soft, there aren't too many these spuds can't charm. 

Caribbean Millet Croquettes

Serves 8

Ingredients

1 cup millet

2 cups vegetable broth or water

½ cup sunflower seeds, soaked

1 small sweet potato, finely grated

½ bunch scallions, minced

2 cups corn kernels

1 tbs. creamed coconut (I used this brand)

1 tbs. arrowroot

2 tbs. tamari, or to taste up to ¼ cup

½ bunch cilantro, minced

1 garlic clove, minced

Directions

Toast millet until fragrant and popping, about 4-6 minutes. Add 2 cups broth and keep at a simmer for 15-30 minutes, until liquid is absorbed. Meanwhile, drain and rinse sunflower seeds. Pulse seeds, sweet potato and scallions in a food processor until minced and well blended. Put in a large bowl and set aside.

Preheat oven to 375 degrees.

Remove from heat and puree half the millet 1 cup of corn, creamed coconut, arrowroot and tamari in the food processor to make a paste. Add remaining millet, corn, cilantro and garlic and pulse several more times to combine. Add to the bowl with the seed mixture and stir to combine. Taste, and add additional tamari if needed. Using circular molds, or clean hands, form croquettes and place on a parchment lined baking sheet. Bake at for 20-30 minutes, until golden brown.

Relax. Eat Well.