Tag Archives: anti-cancer

Movin’ On Up to April Menus

Moving on from March, here’s the online order form for DDoW April 2015. Please go to the DDoW Order page, scroll down to the embedded form and fill out what you’d like. Here’s a quickie summary of what’s cookin’.

April 6 -10th
1) Organic Tempeh & Stir-fried Shredded Potatoes in Black Bean Sauce (v gf)
2) Sesame-seasoned Organic Brown Rice & Bok Choy (v gf)

April 13-17th
1) Organic White Bean & Kale Soup with Sage (v gf)
2) Organic Quinoa, Red Bell Pepper & Cuke Salad in Dill Dijon Vinaigrette (v gf)

April 20-24th
1) Caribbean Coconut Curry of Organic Lentils & Plantains (v gf)
2) Organic Millet & Spinach (organic) Pilaf (v gf)

Roast Beets & Cabbage Salad (my photo).

Roast Beets & Cabbage Salad (my photo).

April 27 -May 1st
1) Organic Chickpea & Barley w/ Kalamata Olives (v, not gf)
2) Roast Beet & Fresh Cabbage Salad in Horseradish Vinaigrette (v gf). An antioxidant powerhouse. Bam!

 

 

And, We’re Movin’ On Up

I am moving to a new house in St Paul !  Please note my new home & business address effective April 20th: 620 Desnoyer Ave, St Paul 55104. [One Dish at A Time’s base of operations remains at GIA Kitchen.]  Well, there are no sofas but I do have a fabulous new dining table and cool chairs. I have my priorities, you know.

Other “Moves”:

  • Just taught a community ed cooking class titled “Power Up with Beans & Greens”. The students and I made 5 dishes. They took home lots of practical tips, several recipes and food samples to share. One student wrote:

    “It was a great class. I’m already putting some of the principles to work and have been enjoying the dishes I brought home and doing interesting things with them. I combined the white beans and kale dish with chicken broth and cut-up chicken — it was delicious. “

  • I’m scheduling private cooking lessons with a new cooking coaching client to help her adjust to a vegan diet. More about my lessons.

  • I’m currently planning menus for catering gigs in May, including an engagement party, a graduation picnic and a volunteer dinner.

    I’m available for more catering this summer, so please kindly refer me to your social networks! 

 

 

 

Orange is the New….

Fight off the flu with veggies & fruit.

Fight off the flu with veggies & fruit

Spring colds & flu have been rampant lately (fell victim myself), so be sure to pump yourself full of antioxidants in whatever way you can. I’m fighting back with blueberry & super green powder smoothies, lots of spinach & kale and juicy oranges.

The next 7 weeks of DDoW Menus features, in fact, lots of orange-colored dishes to herald spring and boost our Vitamin A levels, ranging from Ethiopian Millet & Sweet Potatoes to Butternut Squash Soup. And green too, of course.

Orange ya glad I said orange?

Without further ado, here’s the menu cycle. To order any of those weeks’ dishes, go to the Order Form on the Order page. Learn more about DDoW.

DDOW MENU FOR MARCH 24 – MAY 12

Mar 24 – 29 – PALEO WEEK

A 'spiralizer' makes awesome noodles out of veg & fruit!

A ‘spiralizer’ makes awesome noodles out of veg & fruit!

Carrot Coconut Soup  Vegan, gluten-, soy-free, no added sugars, Paleo. Thai flavors such as lemongrass & ginger make this basic combo interesting. I was inspired by a pumpkin soup recipe in a Martha Stewart’s Everyday Living mini-mag. 

Veggie Noodle Salad in Ginger Peanut Dressing  Vegan, gluten-free, no added sugars, Paleo; contains GF tamari and peanuts. Lovely crunchy No-Carb salad with ‘noodles’ made of carrots, zucchini and daikon, plus bean sprouts, in everybody’s favorite dressing.

Mar 31 – Apr 5

"Appetite for Reduction" by Isa Moskowitz.

“Appetite for Reduction” by Isa Moskowitz.

Scarlet Barley. Vegan, soy-free, no added sugars; contains gluten. A brilliantly hued beets & barley dish from Moskowitz’ Appetite for Reduction vegan cookbook. Factoid: beets have 6 times the iron of carrots. Women, eat your beets!

Black Bean Veg Salad. Vegan, gluten-free, soy-free, no added sugars. Spiked with citrus & crunchy veg to complement the earthy barley dish.

Apr 7 – 13

Ethiopian Millet & Sweet Potatoes.  Vegan, gluten-free, soy-free, no added sugars.   Another dish adapted from Appetite for Reduction cookbook. This millet pilaf has an interestingly spiced tomato sauce, reminiscent of an Indian curry but not quite. Sweet potatoes add sweetness and moisture. Not spicy hot. [Millet dries out fast, so sprinkle some water on it before you reheat.]

Green Beans & Lentil Cassoulet.  Vegan, gluten-free, soy-free, no added sugars.   A lightly braised combo in a light broth with a bit of ginger that won’t overwhelm the Millet dish.

Apr 14 – 20

Garbanzo Piccata w/ Spinach (my photo).

Garbanzo Piccata w/ Spinach (my photo).

Garbanzo & Mushroom Piccata.  Vegan, soy-free, no added sugars. Also from the Appetite for Reduction cookbook. Guess it’s Moskowitz Month!  I was very happy with this dish last year — substantial yet not heavy, in a light wine sauce brightened with lemon, capers & parsley. This time I’m adding mushrooms.

Green Rice.  Vegan, gluten-free, soy-free, no added sugars. Eco-farmed brown rice mixed with chopped organic spinach & green peppers.

Apr 21 – 27  PALEO WEEK

Butternut Squash Soup w/ Red Chile & Mint (Splendidtable.com)

Butternut Squash Soup w/ Red Chile & Mint (Splendidtable.com)

Butternut Squash Soup w/ Red Chile & Mint. Vegan, gluten-free, soy-free, no added sugars, Paleo. Got this lovely and interesting recipe from the Splendid Table newsletter with which to use up my stock of Sno-Pac frozen organic squash. 

Cabbage & Carrot Slaw in Grapefruit Ginger Vinaigrette Vegan, gluten-free, soy-free, no added sugars, Paleo. A light, crunchy & refreshing complement to the silken soup and, packed with vitamins and fiber.

Apr 28 – May 3 

Sweet Red Pepper Soup – Paleo.  Vegan, gluten-free, soy-free, no added sugars, Paleo. This popped up in my inbox from Vegetarian Times newsletter. More orange & red!  And only 120 cal per serving. It’s meant to be garnished with a swirl of basil cream, but I’ll do a basil pistou instead. You can add some basil pesto, cream or yoghurt yourself.

Wheat Berry & Veg Salad. Vegan, soy-free, no added sugars; contains gluten. A toothsome marinated salad featuring chewy wheat berries, crunchy veg and some dried cranberries.

May 5 – 11  

Chicken Mafe Stew w/ Spinach. Sub beans for meat.

Chicken Mafe Stew w/ Spinach. Sub beans for meat.

Black-eyed Peas & Green Beans in Mafe Sauce. Vegan, gluten-free, soy-free, no added sugars; contains peanut butter. A traditional West African stew in a tomato-based sauce that is mild and comforting. Mafe sauce has been repeatedly approved by kids, so if your kids can get over the beans & veg, they’ll like it.  Not spicy.

Millet & Greens. Vegan, gluten-free, soy-free, no added sugars. Millet is a staple of Africa and therefore the perfect complement to Mafe Stew. And, it’s very high in protein. If you’ve never cooked millet, try it! It comes out like a nutty-tasting couscous. 

May 12 – 18

Potato, Leek & Minted Pea Soup – Paleo. Vegan, gluten-free, soy-free, no added sugars, Paleo. Here’s a nice comfort soup with a twist — a nod to spring in anticipation of the beginning of our harvest season. Unfortunately, it won’t have locally grown peas and mint b/c it will be too early. 

White Beans w/ Carrots, Kale & Sage. Vegan, gluten-free, soy-free, no added sugars.  A simple mixture w/ orange & green veg, aromatically seasoned with sage.

May 19 – 25  VACATION 

To order any dish, submit the easy form on the Order page. 

Hearts & Stomachs

As they say, the way to a person’s heart is thru the stomach.  Forget flowers. Nothing says “I love you” like fragrant, beautiful nutritious food!  [Besides, flowers are overpriced at this time of the year — wait til summer Farmers’ Markets for the best bouquets in town.]

Order freshly made vegan food delivered to your door, online at this website! Boom.

Pretty in Pink

Assembled salad of seasonal veg & albacore tuna. (My photo.)

Here in the Twin Cities, we are still in the first phase of summer vegetables, where most veg are green, white or red-pink. Although, yellow zucchini are now out.

Albeit not the ‘riot’ of color of late August, these veggies still make for beautiful dishes. And the neat thing about white — cauliflower, kohlrabi, daikon & radish, potato — is that they turn a brilliant pink when marinated with beets or purple cabbage. Plus (I’m stretching it a little but) you’re benefiting from the purple veggies’ antioxidants that have literally rubbed off.

The fuschia rectangles in the center of this pretty salad are chopped kohlrabi marinated with mint vinaigrette & a bit of raw beet. Starting from top are sliced cauliflower, cooked beets, kohlrabi, thin slices of red onion and chunks of albacore tuna, on a bed of romaine & spinach. The pink vinaigrette was then drizzled on top.

Any vinaigrette will do. Just drop a bit of raw beet in the jar and a couple hours later, it’s pink. I like fresh mint vinaigrettes. Mint goes with everything and is an especially nice counterpoint to big bold tomatoey BBQ summer flavors. It’s avail, grows like a weed and is cheap — so use it!

Kohlrabi is from the cabbage family and therefore contains particularly beneficial antioxidants. Best when 3″ in diameter. Unfort, the purple ones are not purple inside!

About Kohlrabi:
A versatile white cruciferous vegetable that has made a recent comeback after decades. When I’m at the Farmers Markets doing demos, as I’ll do tomorrow, Sun July 15th at Kingfield FM (see previous posting), it’s the Minnesotans over the age of 50 who recognize this strange orb.

They say, “oh, we used to eat those straight out of the garden when we were kids!”, or “my dad loves them”. Those under age 50 say, “I wondered what those were? how do you eat it?”

Why? Because kohlrabi were never in grocery stores, the only place where many of us Minneapolitans encountered vegetables in their natural state.

So now we can get acquainted with this mild-mannered, kid-friendly vegetable. It’s part of the cabbage family and grows on top of the ground, with stalks and leaves above it, the reverse of broccoli. Apparently you can eat the leaves but I haven’t tried that yet (the ones available at markets are de-stemmed).

I say it’s like apples but not apple-flavored. Its texture is just like medium-crunchy apples while the taste is like very mild broccoli stalks, neither sweet nor bitter. Very neutral. Which lends itself to snacking as is (peeled) and being combined with sharper flavors.

Why then bother, you might say? Because kohlrabi is — surprise — good for you.  High in fiber, low in calories, and filling. Great munchy texture. Doesn’t get caught in your throat like raw carrots, either.

Nutrition Info: As a member of the cruciferous family, Kohlrabi is high in immune-boosting antioxidants. Cruciferous veg are often called “cancer-killers”.  For instance, kohlrabi packs 140 percent of your daily need of vitamin C into a one-cup, 40-calorie serving. In addition, kohlrabi provides more than 4 percent of your daily requirement of several B vitamins in a standard one-cup serving.

We all know Vitamin C is important, but, did you know, your body cannot store it, so you must replenish your body’s supply continually. And, iron absorption is improved in the presence of vitamin C.

This leads me to Beets + Kohlrabi combinations, besides the fact they’re pretty together. Beets contain about the same amount of Vitamin A as carrots, the main reason carrots are considered so nutritious. However, beets offer — drum roll, please — 6 TIMES MORE IRON than carrots. Yoo hoo women & girls!

Therefore, eating Beets & Kohlrabi together enhances absorption of iron so important to those of us of the female persuasion. So, Power up the Pink!

See my Recipe page for a very easy Minted Asian Kohlrabi Salad, which make great ‘refrigerator pickles’. By the way, this dressing has no oil.

Enjoy kohlrabi in any dish you would use cucumber, celery or apples:

  • obviously, chopped into any and all salads. Try tuna/egg salad.
  • raw snack sticks
  • grated raw, in salads, slaw, or on top of noodle soups like Japanese radish.
  • pickled with ginger or dill
  • stir-frys
  • steamed with butter. Herb butter. Mmmm.
  • roasted
  • stews and soups

    Baked kohlrabi chips! Shredded kohlrabi in muffins!  I’m sure you can think of fun variations, too.

 

 

More Delivered Dish of the Week Menus

Feb 12-18
Sun-dried Tomato & White Bean Cassoulet. With chard, broccoli and sage. Vegan & Gluten-free.
Carrot & Beet Slaw in Mint Vinaigrette. Super dose of Vit A and iron. You may be surprised that kids like this sweet fuschia-colored salad. Vegan & Gluten-free.
Feb 19 – 25
Super Green Split Pea Soup. With chopped greens. Delicious & comforting Fiber-Fest.Vegan & Gluten-free. See Recipe to make it yourself!
Quinoa, Roast Celeriac & Green Bean Pilaf w/ Dill. Vegan & Gluten-free.See more menus — future, current and past — at the DD Menu Archive.

Get Your Beet Down to The Farmers’ Market, Already!

The Farmers’ Markets have all sorts of lovely veg now, even beets, which usually are abundant Sep – Nov. Some people like me are huge fans, while some have an aversion. I suspect this aversion is due to an unpleasant childhood incident involving Canned Beets, which are NOTHING like roasted, steamed or raw beets. Pickled beets are also very different — how similar is eating a dill pickle to eating a cucumber?

The prettiest slaw you've EVER seen! Firecracker Slaw = raw shredded beets, carrots, purple cabbage and apples in a chipotle vinaigrette.

Raw beets are surprisingly palatable. They taste similar to raw carrots: sweet but more earthy and a little less crunchy. Like carrots, you can slice them for veggie platters, or grate and toss with a green or chopped salad or slaw. The Firecracker Slaw here, which was the Delivered Dish this past week, is getting RAVES. Most people won’t even notice there are raw beets, partly b/c the smoky spicy chipotle vinaigrette is earthy too.

My point is, sometimes you will really like a vegetable prepared in a certain way but not in others.  Don’t act with prejudice and abhor the entirety of a vegetable based on one experience. Try it cooked, raw, pureed, with sauce or dressing, etc. Most kids LOVE beets, especially young ones who haven’t yet been influenced by judgemental adults making nasty faces.  Ahem!

Plus, beets are a Super Food, full of antioxidants such as Vitamin A — nearly as high in quantity as that of the almighty carrot, and with 6x as much iron.  Women, please take note. This plus plenty of fiber means it’s an immune-boosting, cancer & cholesterol-fightin’ food (pls refer to previous post about “S-shaped poop”). Yes, garden beets are higher in sugar and calories than some root vegetables, so people with diabetes should eat small amounts. But, it’s sugar in its natural form, not processed, so enjoy it guilt-free.

We are lucky that beets are available from now til winter. Get to know them. Get to love them. Get your butt to the market, people.

 

 

New topic: My Favorite Things.

I love diamond-edged sharpeners and found this one @ IKEA for around $15.

Oprah has hers and I have mine. Mine are much, much, much cheaper.  Here’s one:

Diamond Edged Knife Sharpener. This is a flattened oval tube of fine-grit metal for everyday sharpening. Vastly superior to those round tube coarse-grit sharpeners. Use those clunkers in the garden for stakes but NOT in the kitchen. Why? The flattened shape offers more sharpening surface. The fine-edged grit is better, the way that fine sandpaper is better than coarse sandpaper.

I found this one (pictured at right) at IKEA for around $15.00. The ones at restaurant supply stores are longer, to sharpen a variety of long knives and cost $20-25. I don’t like to go anywhere without mine. Seriously, I actually packed it on a trip to a friend’s whom I knew never sharpened her knives.

These IKEA chef’s knives looked pretty good too, very solid.

 

You say ‘potahto’, I say ‘pohtayto’

Wasabi Kohlrabi Herb Potato Salad is Vegan and Low-fat!  Its creamy herb dressing based on silken tofu, not dairy.

Wasabi Kohlrabi Herb Potato Salad is Vegan and Low-fat! Its creamy herb dressing based on silken tofu, not dairy.

Here’s the “After” picture promised in previous post of my vegan Wasabi Kohlrabi Herb Potato Salad (see recipe).

Redolent of fresh dill, flat-leaf parsley and cilantro, the salad was a CROWD PLEASER on Sunday, as well as at a Labor Day picnic I catered the following day. People are always surprised there is NO MAYO in this creamy flavorful salad dressing.

This particular batch made at the Market included purple potatoes and chopped fresh beet greens and celery leaves, and was garnished with whole beet leaves and dill.  Chopped dark leafy veggies — in addition to the chopped kohlrabi & celery — improves the dish by adding contrasting flavors and lovely dark green flecks to a typically bland, yellow dish. Adding dark leafy veg adds  significantly more antioxidants (vitamin C & A), minerals, iron and much needed fiber.

You could use any fresh green leaves, such as spinach, young turnip greens,  kale, collards, sweet potato leaves, arugula, etc, as long as they’re chopped small. Beet greens taste like spinach — see last week’s post “Beets Beat Carrots”.)

I love Wasabi and it rhymes with Kohlrabi, so I added 1 TB Wasabi paste per 2 cps of dressing (mixed in blender). Result is a mild horseradish kick that you taste only at the end. (Nevertheless, I may try regular white horseradish, not the mayo-based kind, to compare.)

Ruby Chocolate Beet Bundt Cake

Ruby Chocolate Beet Bundt Cake

I also served up slices of Ruby Chocolate Beet Bundt Cake for that last show. This photo does not show, unfortunately, the raspberry beet syrup and darling pink icing I drizzled on top.

I will be making another pink-iced beet cake for a 7 yr-old girl’s birthday party and will try to remember to photograph it before it’s devoured!