"Crunch-n-Munch Lunch"

Cucumber, apple, sweet yellow pepper, avocado, green onions, pumpkin seeds, hemp hearts, sultanas, fresh lemon ginger root, maple syrup, ground cinnamon, cooked millet...a list of mouth-watering ingredients that combine easily to make a delicious mid-winter salad. It is wholesome and hearty enough for a satisfying lunch. Added to a more elaborate meal, it's sure to please the eye and the palate while revving up the body's energy in a sustained and solid way. My meal-time guest called it a "crunch-n-munch lunch". He thoroughly enjoyed every bite!

You'll need: 1 English cucumber; 1 crisp apple; 1 avocado; 1 small yellow pepper; 2 tablespoons chopped ginger root; 1/4 cup pumpkin seeds; 2 tablespoons sultanas; 1/4 teaspoon ground cinnamon; 2 tablespoons olive oil; 1.5 tablespoons fresh lemon juice; 2 teaspoons maple syrup; 1 cup cooked millet; 2 green onions; 1/4 cup hemp hearts; salt to taste. For Garnish: 2 teaspoons hemp hearts; lemon slices; green stalk of green onion, thinly sliced lengthwise.

 

Method: Soak 1/4 cup of pumpkin seeds in water for 2 hours. Rinse and set. Soak sultanas in water with 1/4 teaspoon ground cinnamon until plump. Drain and pat dry.

 In a large serving bowl, whisk 2 tablespoons of olive oil, 1.5 tablespoons of lemon juice, and 2 teaspoons of maple syrup together until creamy. Add pumpkin seeds, chopped ginger root, sultanas, and cooked millet. Mix gently to coat grain with dressing. Set aside to blend flavours.

Peel and chop cucumber into bite-size pieces. Wash and dice apple with peel on. Pit, peel and cut avocado, and spritz with lemon juice. Slice white and green parts of green onion into thin rounds.

Add chopped fruit and vegetables to millet mixture along with 1/4 cup hemp hearts. Toss well. Sprinkle with a few grains of sea salt, if desired.

Garnish the "Crunch-n-Munch Lunch" salad with an additional sprinkling of nutritious hemp hearts. Add a few thin lemon slices with long slivers of green onion leaves along side them. Enjoy!

Fat-Free "Chunky Soup in A Cup"

Ladle a tasty cup of soup out of the stock pot. Warm hands and heart, and satisfy hunger after a cold winter walk. Vegetables, herbs and red lentils are simmered to perfection in an onion, garlic, dill-Dijon mustard stock, flavoured with brown rice vinegar and maple syrup."Really good!" said a guest, enjoying a cup of this intriguing, nutritious soup after a snowy walk in the park. Without oil, it's a healthy addition to any diet.

You'll need: 2 teaspoons dill seed; 1/4 cup water; 2 teaspoons Dijon mustard; 1 onion; 2 cloves garlic; 1 tablespoon chopped ginger root; 2 carrots; 1 parsnip; 1 sweet red pepper; 1/2 teaspoon hot red pepper flakes; 1 cup red lentils; 5 cups water; 2 tablespoons nutritional yeast; 1 small bunch fresh chives; 1 small bunch fresh parsley, 1 tablespoon brown rice vinegar; 1 teaspoon maple syrup

Method: In a large soup pot, lightly dry roast dill seed over low heat until fragrant.

Add 1/4 cup of water and stir in 2 teaspoons Dijon mustard. Bring liquid to a light boil. 

Chop onion, garlic and ginger root into bite-size chunks.

Add to dill-Dijon broth. Cook at a very gentle heat until onions are softened and liquid is reduced to a thick creamy consistency.

Chop carrots and parsnip into bite-size chunks. Slice sweet red pepper into thin pieces. Add to stock pot, along with 1/2 teaspoon hot red pepper flakes and 2 tablespoons of nutritional yeast.Stir well.

Add 5 cups of water, 1 cup of red lentils, and chopped chives. Bring to boil, reduce heat and simmer until lentils and carrots are cooked. Option: For a creamier texture, process about /13/ of liquid with an immersion (stick) blender, or using a variable-speed blender, lightly blend 1/3 of the soup and return to stock pot, stirring well.

Just before serving, stir in 1 tablespoon brown rice vinegar; 1 teaspoon maple syrup, and 1/4 cup finely chopped fresh parsley. Scoop into a cup, add a spoon and enjoy! 

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Cuban Cauliflower!

 This hummus and pepper topped cauliflower shines in a bed of freshly-grated carrot salad. The steamed cauliflower is iced like a cake. The nutritious protein-rich chick pea, sunflower seed and hemp heart topping is full of oven roasted sweet peppers, green onions, garlic, and the aromatic spices of Cuban cuisine. Served with a tangy fresh carrot salad, this interesting twist on a favorite winter vegetable is sure to please. My lunch guest said it was, "awesome!" I thought so, too. 

You'll Need: 

For the cauliflower: 1 cauliflower; 1 cup assorted sweet red, orange and yellow peppers, chopped; 1 tablespoon olive oil; 1/4 teaspoon sea salt; 2 cloves garlic; 3 green onions; 1/2 cup soaked sunflower seeds; 1 cup hummus; 1/4 cup hemp hearts; 2 teaspoons cumin powder;  1 teaspoon Cuban oregano; 1 teaspoon coriander powder; 1/2 teaspoon allspice; 1/4 cayenne pepper.

For the carrot salad: 2 large carrots, grated; 1 teaspoon chopped fresh chives; 1 teaspoon brown rice vinegar; 1/2 teaspoon cumin; 1/4 teaspoon Cuban oregano; 1/4 teaspoon sea salt.

Method: Soak sunflower seeds for 2 hours; drain and set aside to air dry. 
Remove leaves and stalk from cauliflower. Steam until tender-crisp. Keep warm. 
Wash and chop peppers into bite-size pieces. Toss with 1 tablespoon olive oil and sea salt. Place in a shallow baking dish, a grill until skin begins to bubble. Remove from oven.

Slice green onions in thin pieces, and finely dice garlic. Add to pepper mixture in baking dish.

Add sunflower seeds, reserving 1 teaspoon for garnish, and return dish to oven. Grill under broiler, stirring once, until seeds begin to lightly brown.

Stir spices and water into hummus, blending well. Add the roasted pepper mixture, reserving 2 teaspoons for garnish. Stir in hemp hearts, reserving 1 teaspoon hemp hearts for garnish.

Place cauliflower in the center of a serving platter. Using a spatula, ice cauliflower with hummus-pepper mixture. Mix chopped chives, reserved sunflower seeds and hemp hearts together with a pinch of salt for garnish.

Grate carrots and toss with brown rice vinegar, cumin, Cuban oregano and sea salt. Place a small amount of carrot salad on top of cauliflower, and circle the rest around the cauliflower. Place reserved pepper mixture on top the carrot salad on the cauliflower. Sprinkle seed and hemp heart garnish on top of roasted pepper garnish, and over the carrot salad ring.

To Serve: Cut the cauliflower into thick slices, and serve alongside a generous portion of carrot salad. Enjoy with toasted bread or lightly dressed greens. The Cuban Cauliflower can also be cut into wedges, and served as nutritious and intriguing side-dish.

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"Almost Instant" Sweet 'n Spicy Carrot-Parsnip Soup

When 'the weather outside is frightful' as the old song says, the sweet warming fire of this spicy carrot-parsnip soup is so delightful! As you sprinkle on the hemp seed garnish, you may find yourself breaking out into a chorus of, "let it snow, let it snow, let it snow!" This tasty recipe is so quick to prepare, you'll have a pot of home made soup simmering before you can finish singing all the verse! "Very zesty," comments a lunch guest, referring to the soup not the musical performance!

You'll Need: 4 large carrots; 3 medium parsnip; 1/4 teaspoon sea salt; 2 stalks celery; 1 small red onion; 1/2 sweet red pepper; 2 inch piece fresh ginger root; 1 tablespoon olive oil; 1 teaspoon hot curry powder; 1/2 teaspoon coriander powder; 1/4 teaspoon turmeric powder; 4 cups water or vegetable broth; small bunch fresh parsley and fresh chives, finely chopped;  hemp hearts to garnish.

Wash and lightly scrub carrots and parsnips. Grate finely by hand or in food processor with small shredding plate. Sprinkle with sea salt. Cover and set aside.

By hand, or in food processor, chop onion, red pepper, celery, and ginger root. Add olive oil and chopped onion to soup kettle. Heat to medium-high, stirring briskly. When onions are glossy, stir in curry, coriander and turmeric, Add ginger, celery, and red pepper. Stir-fry until all vegetables are coated with oil and spices.

Scrape carrot-parsnip mixture into soup kettle. Stir fry for 15-20 seconds. Add in water or broth, and let it come to a boil, stirring gently. Reduce heat to low, cover soup kettle and simmer until vegetables are soft (6 - 8 minutes). For a creamier texture, place a stick (immersion) blender in pot, and process 1/3 - 1/2 of the vegetables to the soup consistency you prefer.

Chop fresh parsley and chives into thin slices, reserving a few larger pieces for garnish. Stir chopped parsley and chives into soup. Cover soup kettle, and let sit 1 minute.   

Transfer this spicy soup to a serving dish, and dust with a generous amount of hemp heart. Garnish with reserved parsley and chives, and enjoy the rich, invigorating taste with fresh bread or a small garden salad.

For thoughts about the zen of mindful cooking, visit http://zen-cuisine.blogspot.com/

Holiday Avocado with Pumpkin Seed Salsa

An "out-of-this-world" taste? It's a bit of heaven in a bowl. Underneath this creamy rich pumpkin seed salsa are chucks of lemon-fresh avocado. A delicious blend of cucumber, pineapple, green onion and pungent spices--cumin, coriander, cinnamon, and cayenne - make this nutritious salad as tasty to eat as it is easy to prepare.

You'll need: 1 avocado per person;  1/2 fresh lemon; few grains Himalayan salt

For Salsa: 1/4 cup pumpkin seeds; 1/2 English cucumber; 1/2 cup fresh pineapple; 1 green onion; 1 teaspoon cumin powder; 1/2 teaspoon coriander powder; 1/4 - 1/2 teaspoon cayenne pepper powder; 1/4 teaspoon ground cinnamon; 1/2 cup Greek-style or thick soy yoghurt. 

For Garnish: red grape tomatoes, powdered chives




Method: Soak pumpkin seeds in fresh water for 2 hours. Drain, and set aside. Cut avocados in half, and remove pit by slipping the bowl of a small spoon underneath the pit and gently rolling it from its hole.

Peel the avocado halves and spritz the top and bottom surfaces with lemon juice to bring out the avocado's nutty flavour and prevent discoloration.

Place 2 avocado halves in each serving bowl, and sprinkle with a little Himalayan salt. Cover and set aside.

Peel cucumber, and cut in to large pieces. Peel, core and coarsely chop fresh pineapple. Cut root off and remove any damaged stems from the green onion; slice it into 2 -3 pieces. Set 1 tablespoon of pumpkin seeds aside. Put remaining pumpkin seeds in food processor with green onion, and pulse until finely ground. Add cumin, coriander, cayenne and cinnamon. Pulse lightly to mix spices into seeds, then add yoghurt. Blend for a few seconds until smooth.

Uncover serving dishes, and cut the avocado halves into bite size pieces in the bowl. Reserve 1 piece from each serving, cutting it into three thin slices for garnish. This method for cutting the avocado keeps the delicate, buttery pieces whole.

 

Spoon cucumber-pineapple salsa over avocado pieces, covering them completely. Wash grape tomatoes and cut them into halves. Arrange a 10-12 tomato pieces on one side of the dish. Add three thin avocado slices, and a small pile of  pumpkin seeds. Spritz with lemon juice and sprinkle with powdered chives and a little cayenne.

Serve this salad as soon as it is ready. If you want to make it in advance, refrigerate avocado and salsa separately. Stir salsa gently before using to recombine any juice from the cucumber and pineapple juice. Top avocado pieces and garnish. Accompany this tasty dish with fresh crispy rolls or toasted English muffins for an easy to prepare energy-packed lunch.

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Crunchy Crispy Cabbage

A cabbage side dish bursting with crunch and flavour-- This unusual, but very easy recipe turns a sometimes 'ho-hum' vegetable into a lot of fun! Fresh cilantro perks up the already intriguing taste of cabbage, onions and cumin. Sweet sultanas, pumpkin and sunflower seeds complete the list of nutritious ingredients. A lunch guest described Crunchy Crispy Cabbage as "full of good, complex flavour...surprising for something that looks so simple." Try it with a favorite meal, or make it with red cabbage for a holiday feel. It's sure to delight most appetites.

You'll Need: 

1 large sweet onion; 1 tablespoon olive oil; 1 teaspoon cumin seeds; 1/2 teaspoon coriander powder; 1/4 teaspoon allspice; 1 teaspoon tamari; cayenne pepper to taste; 1 tablespoon sultanas; 2 cups coarsely chopped cabbage; 1/2 lemon; 1 cup coarsely chopped cilantro leaves; 1/4 cup sunflower seeds, soaked; 1/4 cup pumpkin seeds, soaked.

Soak sunflower seeds and pumpkin seeds in fresh water for 2 hours before using. Drain and set aside to dry. Skin and chop sweet onion. Place in large pot with olive oil over medium heat. Saute until soft and translucent. Add cumin seeds, and stir fry to lightly toast. Stir in coriander and allspice into onions. Mix in sultanas. Add tamari sauce, and mix well. Remove pot from heat and cover. Let dish rest for a few minutes until sultanas are plump and spices have mingle with the onions.

Coarsely chop the cabbage. Return pot of onions and spices to a burner at medium-high heat. Add cabbage and stir fry until cooked to your liking (some people like it very soft; others prefer a definite crunch between the teeth). Spritz cabbage with the juice of half a lemon. Sprinkle with cayenne powder, if used.

Remove the dish from the heat, and stir in pumpkin and sunflower seeds. Mix well. Add fresh coriander, and lightly toss all ingredients together.

Garnish with a few fresh coriander leaves and serve. This recipe is very good when eaten hot, or at room temperature. Chilling it before serving turns it in to a different but delicious side salad. Enjoy your crispy cabbage crunch!  

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Really Easy Home Made Lentil Soup

This is probably the easiest lentil soup you can make. It's bursting with the flavour of fresh vegetables, red lentils, spicy curry powder and ginger root. You can make this soup in less than an hour from start to finish, and enjoy it with crispy rolls or crackers for a nourishing, warm lunch on a cold December day.

You'll need: 

For the Soup:
1 onion; 1 clove garlic; 1 tablespoon finely chopped ginger root; 2 tablespoons olive oil; 1 sweet red pepper; 1 small hot red pepper; 1 large carrot; 3 large mushrooms; 2 teaspoons hot curry powder; 1/2 teaspoon turmeric; 1 cup red lentils; 1 tablespoon tamari; 5 cups water.To Garnish: 1 tablespoon hemp hearts.

 Method:
Chop the onion, garlic and ginger. Put olive oil and onion in a large soup pot, and cook gently over a medium heat until onions begin to soft. Turn heat up to medium and add garlic and ginger root, sauteing until fragrant.

While the onions are softening, wipe and thinly slice the mushrooms, dice sweet and hot red peppers, and cut carrots into circles or half moons. Add  vegetables to the pot in this order: mushroom, peppers, and carrots. Mix in each vegetable gently, until coated with oil, and lightly stir fry before adding next vegetable.

Fill the kettle with 5 cups of water and bring to a boil. Meanwhile, add the curry powder and ground turmeric to the soup pot, stirring to blend into vegetable mixture. Add in lentils and mix well. Stir in the tamari.

Add 1 cup of boiling water to the soup pot. Stir well, loosening any bits of vegetable stuck to the bottom of the pot. Add remaining 4 cups of water, and combine with vegetables. Heat just to boiling point, and let cook uncovered for 2 minutes. Stir again, reduce heat to a slow simmer, and put lid on soup pot. Cook until lentils and vegetables are softened and well-integrated. Garnish with hemp hearts, and serve hot.

For thoughts about mindful cooking, visit http://zen-cuisine.blogspot.com/