Tag Archives: cholesterol-lowering


It’s Soup Season!  My latest Delivered Dish of the Week menus feature soups nearly every week. The great thing about soups — and all my autumn & winter dishes in general — is that you can freeze them in small containers to enjoy later. Furthermore, ziploc bags of soup, frozen flat, can be stored vertically to save freezer space.

You can order online right here for any weeks you wish.  Easy peasy.  If you’ve never ordered before, do please read the full description of Delivered Dish of the Week service first.


Week of Oct 27th

Beautiful Beet Soup (my photo)

Beautiful Beet Soup (my photo)

Blood Red Beet & Lentil Soup w/ Ginger
Vegan GF, soy-free, no added sugars. A satisfying fiber-rich soup for Halloween, to counteract any candy.  Very popular with beet-lovers plus a natural source of iron.

Fried Brown Rice w/ Shredded Cabbage & Carrots flavored with Coriander, Mustard & Fennel Seeds.
Vegan GF, soy-free, no added sugars. One of a hundred easy variations on fried rice.  I add stronger spices here to spark up organic brown rice. A great way to use up left-over rice, too. Sauteed cabbage w/ fennel seed is a lovely, mild side dish by itself and, so easy to make at home –– try it.

Week of Nov 3rd
Squash Soup w/ Red Chile & Mint
Vegan GF, Paleo, soy-free, no added sugars. Spicy red chile & cooling fresh mint adds a nice twist on a classic autumnal soup. Dollop with queso fresco or yogurt to dress it up.

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

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

Beans & Greens Tamale Casserole w/ Tomatillo Sauce
Vegan GF, soy-free, no added sugars; contains corn. Clients voted this an all-time favorite!  I always add chopped dark greens to beans for added nutrition and fiber. The mild tangy sauce disguises the taste of greens, too, if you have fussy eaters. It comes in a mini-loaf foil pan.

Week of Nov 10th
Minestrone w/ Rice Pasta
Vegan GF, soy-free, no added sugars, Paleo option. Rice elbow noodles, kidney beans, green beans and other veg in a light tomato broth. I like Tinkyada brand rice pasta. You can request no pasta & no beans for Paleo diets.

 Roast Ratatouille w/ Lentils
Vegan GF, soy-free, no added sugars, Paleo option. I adore ratatouille. Period. Especially when made of garden-sourced veg. I roasted & froze this in Sept for a wonderful infusion of summer days gone by. And it’s incredibly versatile: plop it on mashed pots for shepherd’s pie, spread on pizza, fill burritos, add to pasta sauce, et al.  You can request no-beans for Paleo version.

Week of Nov 17th

Ripe, medium ripe and green plaintains (web photo). Called the pasta of the Caribbean.

Ripe, medium ripe and green plaintains (web photo). Called the pasta of the Caribbean.

Caribbean Coconut Curry
Vegan GF, Paleo, soy-free, no added sugars. From Isa Moskowitz’s Appetite for Reduction cookbook and featuring naturally sweet steamed plantains. Mildly spiced. Really yummy.

 Quinoa Pilaf w/ Spinach & Cilantro
Vegan GF, soy-free, no added sugars. A nice green pilaf that complements the curry.

 Week of Nov 24th: Impress your guests! Terrific with turkey.
Polenta w/ Sage
GF, soy-free, no added sugars; contains corn and dairy unless you request no dairy. Smooth polenta makes a great gluten-free side. For a stuffing substitute, brush slices w/ olive oil and broil til crispy on top, then chunk it up. Yes, it’s fab with turkey & gravy on top.

Wilted Kale & Roasted Beet Salad in Tahini Dressing
Vegan GF, soy-free, no added sugars, Paleo. Two super foods in one dish to complement (and dare I say, counteract) starchy holiday meals. Creamy tahini softens raw kale’s texture while sweet roast beets balance its flavor. Sprinkle seeds or nuts on top, and/or go more even gourmet w/ dollops of goat cheese.

Week of Dec 1st
Smoky Split Pea Soup
Vegan GF, soy-free, no added sugars. I always add chopped collard greens and puree the whole thing to hide it. Sometimes I add nori seaweed as well for extra umami (savoriness); it melts away. Smoked paprika provides that “ham” flavor.

Puerto Rican Rice
Vegan GF, soy-free, no added sugars. Another easy variation on rice w/ green bell peppers, sweet peas , tomatoes and some tumeric for color. However, it won’t be exactly the national dish of Puerto Rico as I’m omitting the grandule verde (pigeon peas) and using brown basmati instead of white.


Jump Off the [Carb] Cliff

We have met the enemy. And it is us. Whether that’s the reality-TV spectacle of Congress playing chicken on the “cliff” of another financial crisis, or our modern interpretation of “Holiday” which means indulgently surrounding ourselves with cheap carbs & sugar for an entire 6 weeks instead of say, an indulgent 3 days — it is still, and always, Us. Sigh.

MC Escher's lithograph "House of Stairs" (from Wikipedia.com)

MC Escher’s lithograph “House of Stairs” (from Wikipedia.com)

And so January rolls around, somehow always a little sooner than expected, like recycling day. Apparently the fiscal cliff will come around again in a couple months as well. It’s like we live inside an Escher print.

Coulda, woulda, shoulda. We could have averted this course. We could have sliced up our credit cards. We could have not based a fat silo of the financial banking industry on easy paper profits as well as not creating actual, punitive deterrents. I could have graciously refused that box of lovely home-made Xmas cookies, or better yet, divvied it up and given it away. I could have walked away from the sale aisle and not ended up with bags of cheap and cheaply made stocking stuffer doo-dads, which I rationalized since they were ‘gifts’.

[Yes, I am confounding these rather different things, because I personally experience them similarly, as a form of psycho-emotional (spending/ buying/ eating) and physical (sugar & carbs) addiction.]

But wait! We still can!  Let’s just jump off the cliff of addictive consumption and start over. The Carbohydrate Cliff, the Consumption Cliff, the Fiscal Cliff, you pick. 

Jumping not your thing? Use scaffolds, which works better for some. (I like scaffolds. They are a good way to reach the ground without hurting oneself as much.)

Portabello, Lentils & Spinach. GF, DF, no grain, good carbs.

Portabello, Lentils & Spinach. GF, DF, no grain, good carbs. Dish of the Week for Jan 28th.

Focusing on the Carbohydrate Cliff, this means reducing and avoiding processed carbs & refined sugars. As my coaching/catering/ delivery clients know, I’ve been touting the path of Low & Good Carbs since I started this venture and have wholly based my menus on whole unprocessed grains, beans and veggies. Hence, I never offer any kind of pasta. And, as I meet more people interested in the Paleo diet and learn about it myself, I will be including more non-grain options.

Now to the plug. “How shall I start, Tracy?”, you are asking. Well, you can make things easier on yourself and start ordering Delivered Dish of the Week!  Healthful, slow-food vegan dishes at your doorstep!  Order online at this website.

You can also sign up for one of my hands-on, super-fun Cooking Classes. I’m teaching a Soup class on Jan 10th at Harvest Moon Co-op, classes at Valley Natural Foods in Feb & March, and, I’ll be launching classes at GIA Kitchen (dates TBA). You’ll get practice, recipes and tips galore, plus food to take home. See “Nourishing Soups” post for the link to register.

Like One Dish at A Time on Facebook!

Like One Dish at A Time on Facebook!

In the meantime, I invite you to subscribe to this blog and follow my “One Dish” Facebook postings for a steady flow of inspiration and tips.

Best wishes for 2013!

Cornucopia of Comforting Corn Dishes

Ahh, the first snowfall of the season and a doozy at that! We awoke to a world seemingly dipped in whipped cream. Heavy, nearly clotted cream, in fact. And thus the season of serious tea drinking commences. How appropriate, then, is my choice of the Delivered Dish of the Week, Posole, which I have been promising for a few weeks. What is better on a wet wintry day than a spicy tomatoey soup?

Posole is a Mexican stew of posole corn (dried field corn), pureed peppers, onion, etc (traditionally with pork or chicken) served with shredded raw cabbage, sliced radishes & fresh cilantro on top. Posole corn is hard to find, so whole kernel hominy is usually used. Hominy is whole corn whose hull and germ have been removed by soaking in a weak lye solution, then beating it and drying. This process preserves corn for later use. (A modern factory method is to boil in dilute sodium hydroxide then put through rotating cylinders with running water.)

Hominy comes in cans or frozen and looks like giant, swollen, white kernels of corn, and has a nice chewy texture.   FYI, “grits”, also known as “hominy grits”, is dried hominy kernels stone-ground & sifted.

Without the hull, hominy has less fiber but, in some ways is more nutritious than plain old corn, including having more easily absorbable niacin and more calcium.  And it’s still good carbs.

Continuing the ‘cornucopia’ of corny comfort foods is Corn & Quinoa Pudding for Thanksgiving and Corn & Sweet Potato Casserole in December.


1)  Posole Stew with Hominy, Peppers, Collard Greens, Cilantro, Cabbage. Vegan, gluten-free. Mildly spicy. Top with squeeze of lime & hot sauce and serve with rice, quesadilla, corn bread, a tamale, or, #2 Dish below.

2) Black Bean & Wheat Berry Salad with Carrots & Radish. Vegan. Hearty entree or side. Do notice how these two high-fiber, cholesterol-lowering dishes are prepping you for the excesses of the following week. ;^)


1) Roasted Beet & Lentil Salad in Balsamic Vinaigrette. Vegan, gluten-free. I’m offering this again (last time was July 4th) b/c it is the perfect holiday dish, both gorgeous and tasty — plus it caters to vegans. Its sweet-sour-earthy flavors & textures especially complement traditional American Thanksgiving menus.

2) Sweet Corn & Quinoa PuddingNo gluten, but, has dairy. Another great side dish for holiday tables. [Whatever. You had me at ‘pudding’.]

NOV 29 – DEC 5
No deliveries. I will be on a short out-of-town family vacation.

DEC 6 – 12
TBA. I’m wanting spicy exotic flavors to contrast with upcoming traditional American holiday fare.  So, possibly Jamaican stew and ‘green’ barley made with minced kale.

Crunchy, Chewy, Smooth, Tart, Tangy, Spicy…

That’s what your mouth has to look forward to in the next few week’s of Delivered Dishes of the Week! As usual, nearly all offerings are vegan, low-fat and gluten-free. Menus are based on what’s available at the Farmers’ Market; grains and beans are organic and from the co-op.

Sep 6 – 12

1) Deconstructed “California Roll” SaladVegan, no gluten. Refreshing marinated cukes, carrots, daikon, pickled ginger and avocado layered with sushi rice. Crunchy, chewy and low-fat.

2) Grilled Japanese Eggplant with Sesame Dressing. Vegan, no gluten. Simple and lovely, with a more delicate texture than the larger eggplants.

Roasted beets, onions & sweet potato (photo Brad Dahlgaard)

Sep 13 – 19

1) Roasted Beets with Mild Wasabi Dressing (on the side). Vegan, no gluten. An interesting twist on beet salad.

2) Black Bean & Peppers Salad in Chipotle Cilantro Lime Vinaigrette. Vegan, no gluten. The Southwest thing. Add a cheese quesadilla and you’re set.

Sep 20 -26

1) Roasted Cauliflower with Roquefort DressingNo gluten. A popular dish from this winter reprised with locally grown cauliflower.

2) Curried Barley & Veggie Salad with Cranberries & Coconut. Vegan. Another hit from May’s DDoWC that received raves from summer catering clients. Barley contains the same cholesterol-lowering, water-soluble fiber as oatmeal, but is more versatile. It’s terrific in salads, pilafs, risotto and hot cereal. not just in soup. Please note, barley contains gluten.