Tag Archives: coleslaw

Delivered Dishes = Dinner, Done!

Want a little respite from planning and cooking meals?  Why not have fresh healthful home-made food delivered directly to your office or home?  Plus, it’s vegan and gluten-free! That’s my Delivered Dish of the Week service in a nutshell.

I’ve been churning out all sorts of tasty dishes this summer and am now able to get lovely fresh produce from local farmers. Yay!

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

Here are the menus for the month of August: 

AUG 4 – 10, 2014
White Bean Succotash: A classic summer combo of organic zucchini & corn, this time with creamy white beans instead of fresh lima beans, plus fresh sage for fun. Good hot or room-temp. Vegan, GF, no added sugars or soy.

Jambalaya: Short grain brown rice with the Cajun trifecta of celery, green peppers and onions and spices. I may even throw in some crunchy stir-fried okra. Tastes better when heated up. Vegan, GF, no added sugars or soy. 

AUG 11 – 16

Balsamic Green Beans (photo by Brad Dahlgaard)

Balsamic Green Beans (photo by Brad Dahlgaard)

Chickpea & Oat Berries Pilaf w/ Tomatoes, Olives & Mint: Based on a terrific recipe from Splendid Table. Clients love this chewy toothsome pilaf. This time I’m using Oat Berries instead of Barley — they’re basically interchangeable. Good hot or room-temp. Has gluten. Vegan, no added sugars or soy. 

 

Balsamic-marinated Green String Beans: One of my go-to salads, year round. Simple but so, so good. Vegan, GF,  Paleo, no added sugars or soy. 

AUG 18 – 24
Spicy Millet & Lentils w/ Harissa Sauce: Millet is an under-utilized whole grain that is high in protein. And, it’s gluten-free. Here I add protein-rich lentils and zing it up with home-made Harissa sauce. Pls note, millet dries out quickly, so add a bit of water when you reheat. Vegan, GF, no added sugars or soy. 

Big, dappled Spanish Tolosna beans (pic Purcellmountainfarm.com).

Big, dappled Spanish Tolosna beans (pic Purcellmountainfarm.com).

Heirloom Bean Salad: This will feature farmers’ market veggies, organic heirloom beans from local Encore Farm and a nice tart vinaigrette.  Vegan, GF, no added sugars or soy. 

 

 

 

 


AUG
 25 – 31 ( Pre- Labor Day)
Both these salads are perfect to serve at holiday BBQs & potlucks!

Hominy Salad (my pic)

Hominy Salad (my pic)

Hominy Salad in Lime Cilantro Pesto: Chewy hominy (dried corn) and crunchy seasonal veggies makes an interesting and filling side dish.  Vegan, GF, no added sugars or soy. 

"Aunty Oxidant" demos Firecracker Slaw.

“Aunty Oxidant” demos Firecracker Slaw.

Firecracker Slaw in Smoked Paprika Vinaigrette: My ever-popular fiber-rich slaw of crunchy shredded cabbage, kale, carrot and beet (yes, raw beets), spiked with a surprising vinaigrette. I often demo this at Farmers’ Market & other community events. It converts even beet-phobes! Vegan, GF, Paleo, no added sugars or soy. 

 

 

 

 

 

SEP 1 – 7
Zucchini “Linguine” in Raw Tomato Basil Sauce: Carb-less zucchini noodles can satisfy that pasta craving and have even fooled folks.  And there’s nothing like fresh tomatoes from the farm. Vegan, GF, Paleo, no added sugars or soy. Pls note, pureed raw tomatoes spoil faster due to its high sugar content, so this doesn’t last as long as my typical salads. Eat within 4-5 days.

Romesco Beans & Rice: Romesco is a classic and addictive Catalan pesto of pureed roast red peppers & garlic. However, I’m leaving out the traditional ground almonds to make a thinner sauce that will flavor this great vegan main dish. Vegan, GF, no added sugars or soy.

ORDER ONLINE RIGHT HERE!  I’ll confirm you as a new client and send delivery info. I also send out weekly confirmations of orders.

September menus will be posted in a couple weeks. Look for Gazpacho, Thai Farmers’ Market Chowder and Roasted Ratatouille, among other harvest-based goodies.

Old & New World foods for June & July

Oh, the wonders of the internet!  I’ve ordered some speciality food items online to play with. From the New World, native blue corn hominy and New Mexico Green Chile powder. From the Old World, heirloom dried beans, most of which originated in Europe, Asia and Africa.

Big, dappled Spanish Tolosna beans (pic from Purcellmountainfarm.com).

Big, dappled Spanish Tolosna beans (pic from Purcellmountainfarm.com).

I’m particularly excited to try patterned  beans that hold their color & shape when cooked, and that apparently have distinctive flavors.  Hefty bags of dark fat Scarlet Runner, purple-brown-white Appaloosa, dappled Spanish Tolosna and inky Black Beluga Lentils are in transport this very minute. We’ll see how they cook up! 

California’s Rancho Gordo restaurant & celeb chef is the leading US gourmet heirloom bean proselytizer. Its retail site has very useful detailed descriptions of each bean’s taste. North Bay Trading Co in Wisconsin — yay, a local regional source! — sells organic beans, dried fruit & veg in bulk as does Purcell Mountain Farms in Idaho, which also carries lots of other products.

So here are the DDoW dishes for the next few weeks. It’s your turn to shop online — order DDoW right here. 

[GUIDE:   V= vegan, GF= gluten-free, and P = paleo. 99% dishes have no soy or added sugar.]

June 17 – 21

Roast Parsnip Carrots w/ Rosemary ready to be delivered to DDoW clients (my pic).

Roast Parsnip Carrots w/ Rosemary ready to be delivered to DDoW clients (my pic).

1) Roast Parsnips & Carrots w/ Rosemary (V, GF, P).  Enjoy hot, warm, or cold. Great for breakfast (why not?), on salad greens, mixed with a grain, topped with a fried/poached egg. Extend by adding to a soup or stuffing into burritos & quesadillas.
2) Quinoa & Spring Veg Soup w/ Fennel Pistou (V, GF, P).  A light lemony soup made with whatever’s avail at the Farmers Market such as peas, asparagus, spinach. Pistou is herb garlic paste.

June 24 – 28

An heirloom bean ordered from Purcell Mountain Farms.com  (their pic).

Appaloosa heirloom bean from Purcell Mountain Farms.com (their pic).

1) Heirloom Bean Salad (V, GF). Mottled Appaloosa and other colorful legumes plus purple cabbage in a Dijon Tarragon vinaigrette.
2)  Chermoula Potato Salad (V, GF). My favorite Moroccan paste transforms bland potatoes. It’s not hot-spicy but has such an in-your-face intensity you can’t call it mild, either.  See recipe (scroll down a few recipes).


July 1 – 5  INDEPENDENCE DAY HOLIDAY

Imagine blue hominy & white beans swimming in a deep red stew!  (photo from web.)

Imagine blue hominy & white beans swimming in a deep red stew! (photo from web.)

1) Red White & Blue Posole (V, GF).  Medium-spicy pepper & tomato-based stew with blue corn hominy and white beans! 

2) Firecracker Slaw w/ Cilantro Lime Vinaigrette (V, GF, P).  Same as my regular Firecracker Slaw except w/ a different vinaigrette. Lots of shredded crunchy veg & apples makes the perfect picnic side. No dairy means it can sit out for hours, and, it’s low-fat.


July 8 – 12

1) Sesame Barley & Veg Salad (V, contains gluten.)Barley is wonderfully chewy and nutty. Sesame dressing may contain a little peanut butter, too.
2) Minted Daikon & Edamame Salad (V, GF, P, contains soy).  Fresh mint, garlic and rice vinegar make a terrific vinaigrette for refrigerator pickles and green salads. Maybe Kohlrabi if it’s avail.

July 15 – 19

Arroz con gandules, a Puerto Rican staple.

Arroz con gandules, a Puerto Rican staple (pic from Wikipedia).

1) Arroz Con Gandules (V, GF). Puerto Rican national dish of rice & beans punched up by capers & olives. I may substitute another legume for the traditional pigeon peas.
2) Market Surprise.  Green Beans? Cukes? Cold Cucumber Soup? With this late onset of summer, it’s hard to tell what will be at market.

Coming Next: Chile Verdura featuring authentic New Mexico Green Chile, Black Beluga Lentil & Beet Salad, another funky heirloom bean dish, Turkish Tomato Wheatberry Soup….

Designing with Food and Plants

This past Tue I was fortunate enough to meet the force of nature that is Richard Moody, local go-to fashion maven and man about town. I provided a light repast for the monthly meet & greet of the Twin Cities’ chapter of Fashion Group Int’l, a design networking association. Richard serves on its board.

FGI event 4-16-13 at Phillips Garden.

Guests at FGI “Kick Off Your Heels and Come Into the Garden”  4-16-13. I’m way in the back, top left. Richard in green teeshirt is in front of me and Matt is next to him. Photo by Phillips Garden.

He brought the event to the gorgeous tropical-industrial office of Phillips Garden, winner of Minnesota Monthly magazine’s 2012 Best of the Twin Cities – Landscaping award, in the heart of Mpls’ Phillips neighborhood. [Full disclosure: I’ve been a close friend of Matt the general manager at Phillips for decades.]

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The brightly colored marinated salads, full of oranges, reds and greens, perfectly complemented Phillips’ incredible table display. Photo by Phillips Garden.

Guests enjoyed some lovely herb-infused wine (courtesy of Phillips) and the gluten-free whole-foods spread I brought:  Kalamata Olive Polenta Squares, Roast Sweet Potato & Black Bean Salad in Lime Cilantro Vinaigrette, SuperFood Slaw in Grapefruit Ginger Vinaigrette, roast almonds, gluten-free crackers and fresh organic Pink Lady apples and navel oranges. I chose not to serve sweets or cookies this time. Feel free to use this menu for your next party!

Until I figure out how to snatch pix from Instagram, for close-ups of dishes, see Richard’s http://instagram.com/p/YLyfS8wXNX/  and  http://instagram.com/p/YLs5Q7QXGZ/ .

Incredibly lush, and partially edible table display. See how many edibles you can spot.

Incredibly lush, and partially edible table display. See how many edibles you can spot. Photo by Phillips Garden.

Phillips Garden staff discussed their aesthetic, their design process, and how its business is based on listening carefully to its clients. They also talked about how to bring the garden inside your home with terrariums and using herbs & veggies decoratively indoors, as well as in outdoor landscaping.

In fact, Phillips Garden and I make a great team. We share an aesthetic of ‘clean’, high-contrast and sustainable creations. We’re not into masking with embellishment, which often devolves into kitsch. (Sugar, cheese, and creamy dressings & sauces can all mask flavors & textures).

Tracy presenting at Phillips Garden 4-16-13.

Tracy presenting at Phillips Garden 4-16-13.

When it was my turn to talk about One Dish at A Time, I related my mission to connect people to real food, my whole-foods & 5-senses aesthetic, and how I customize for clients with different needs. Since the theme was a look forward into summer, I recommended marinated salads as the perfect summer meal — fresh, locally available, inexpensive ingredients in endless combinations that are easy to make in bulk for the whole week. (Easy, that is, if you maintain a sharp knife. See below.)

Pretty in Pink: assembled salad of sliced cauliflower, cooked beets, kohlrabi that was marinated with beet, and albacore tuna, on romaine/spinach, with fresh mint vinaigrette. Any vinaigrette will do.

Pretty in Pink: assembled salad of raw cauliflower, sliced cooked beets, kohlrabi marinated with beets and albacore tuna, on bed of romaine & spinach, drizzled with fresh mint vinaigrette (any vinaigrette will do.)

Designing with Food.  Every time you make a meal or a dish, you are designing.  What results depends on your goal and priorities: ease, quickness, comforting vs “new” tastes, nutritional value, and purpose (family dinner vs cocktail party). We’re not on a reality TV show, so don’t worry about being judged harshly.

For FGI, I started with a goal of serving a healthful, light meal that is all gluten-free and mostly vegan, and, not too much work. 

 

My design tool box consists of 

  1. Whole (unprocessed) foods: beans, grains, tubers, veggies, meats, nuts, fruits and a bit of dairy. Butter & small amounts of good cheese to enhance, but not to take main stage. Same with cream and sugars. (That’s what desserts are for.)
  2. Palette of flavor, texture, color and seasonality. Velvety polenta and a crunchy slaw. Soft sweet potatoes, black beans and crisp bell peppers all spiked with tart lime juice offers sweet and savory in the same bite.  Deep green kale and bright orange carrot.
  3. Nutritional factors: total complementary proteins, complex carbs, fiber, and good fats. Lots and lots of fiber.
Another marinated salad, Broccoli Edamame Salad, paired with Sesame Roasted Eggplant & Black Rice. (my photo)

Another marinated salad, Broccoli Edamame Salad, paired with Sesame Roasted Eggplant & Black Rice. (my photo)

The great thing about whole foods is that which pleases all our 5 senses also happens to be the most nutritious!  So just go for the color and texture and it will be fine.

 

I also talked about my literal tool box: sharp knives and wide wok spatulas (to toss those marinated salads). Brandishing my $5 Asian chef’s knife, I sliced a raw beet very thinly and peeled a grapefruit. Then, I told everybody to take those cheap coarse-grained tubular sharpeners that come in the block sets and STICK ’em… in the ground as stakes for straggly seedlings. Or tents. More about knives and sharpener recommendations in my post “Tools Make the Man (Person)”.

Aunty Oxidant and friends at Moving Planet 9-24-11

Demoing slaw at Moving Planet event 9-24-11

To see these me in action with knives, sharpeners and boldly colored vegetables, come to the Brooklyn Center EarthFest this Sat, 1-4pm, at Brooklyn Center High School; and at East-Side St Paul Neighborhood Green Fair on April 27, 12-4pm outside City Academy school.  I’ll be demoing and handing out samples of my famous superfood Firecracker Slaw (see recipe). More on my community demos.

Thanks again to Richard Moody & Hazel Matthys of FGI-Mpls and to Phillips Garden for a lovely evening. That greenery is balm for the soul — especially now that it’s snowing again.

Cooking Camp in Northern Paradise

Sunset over Cass Lake, from Star Island.

I have a lot of blog-catch up to do!  First of all, I was very fortunate to have spent the last week of Aug leading healthful cooking sessions at Camp Unistar, located on Cass Lake’s Star Island.

The focus for the week was very concrete — make food & bread. Participants did exactly that, every day for 2 hours. The baker, Dee, and I alternated days.  I had 12 – 8 participants who made 4 vegan dishes or so per session, which we then served for lunch & dinner, as part of the meals the kitchen staff had prepared.

The participants were terrific!  They enjoyed themselves under my tutelage. Lots of laughing and smiles! All campers much enjoyed the results of our efforts. I’m gathering feedback and will share soon.

I had a wonderful time myself, as a teacher and as a camper. It’s impossible not to love this camp, tucked away on a small quiet island with no roads, and with clear waters and virgin pine forests beckoning you. And hammocks, too.

Also, Camp Unistar’s gleaming professional kitchen is excellent, as are the staff. When I liaised with the Food Service Director and found out she kept stores of quinoa and barley on hand, I just knew we’d get along! Then she told me about their local farm source and I became even more excited. More about this farm in the next post.

As with all my lesson plans, I focused on versatility of vegetarian ingredients, ease of preparation, and basic skills. Brought along my cute Grains & Beans Tool-Kit to show some of the many kinds of whole grains and legumes that are widely available now. This serendipitously turned out to complement the lectures on grains by baker Dee.

The game plan in a nutshell was:

This is how I would have served the left-over Ratatouille from Day 1, if there had been any left-overs: topped with fried egg, black olives & feta.

Day 1: Veg Raw and Roasted
Raw Beet Salad, Firecracker Slaw, Roast Beets & Lentil Salad, Roast Ratatouille w fresh basil, 2 vinaigrettes.

Day 2: Herb Pestos, Vinaigrettes & Dips; Marinated Salads
Cilantro paste and creamy vegan herb dip; Curried Barley Salad (Curry Vinaigrette); Blanched Carrots & Kale in Orange Ginger Vinaigrette; Minted Asian Cukes & Radish Salad (Mint vinaigrette); Red Quinoa & Porcini Mushroom Pilaf. (Total 4 vinaigrettes & a dip.)

Red Bell Peppers & raisins sweeten sauteed fresh collards or kale, and make a beautiful dish.

Day 3: Beans and Greens
This day we made the entire lunch: Red Lentil & Squash Soup w/ Cardamom & Coco Milk; Braised Kale with Red Peppers & Raisins; Kale & Black-eyed Peas “Masala”; Sauteed Cabbage with Fennel Seeds; Cuke Radish Cilantro Raita (yogurt condiment). Plus, Moroccan Chermoula Marinade for that night’s grilled chicken supper.

As you can see, we cooked all sorts of dishes each day, some planned and some not. “Cross-fertilization” is the point. The Orange Ginger Vinaigrette was in their recipe packet but I had’t planned to necessarily use it. However, since we had extra, fat garden carrots and all that kale on hand, we quickly pulled together a brightly flavored, brilliantly colored Blanched Carrots & Kale Salad. This turned out to be one of the campers’ favorites.

By the way, everything we made was vegan (dairy-free) and gluten-free with the exception of the barley salad. I’ll post more soon about these camp sessions, with photos and recipes.

Cooking Lessons at Home

Tracy's cooking class w/ 8 men

My cooking class always starts with knife how-to’s. Tools make the man! (my photo)

I think I enjoy my private cooking lessons most of all the services I offer. I believe my clients do, too!

They’re fun, useful and an excellent value. Plus, you & guests get to eat afterwards.

I’ve taught a men’s group (at left), teens, families with kids, a dad & grand-dad duo, and women in an independent housing facility. Mostly I teach groups of friends who have a glass of wine in one hand and a chef’s knife in the other. (I do make them put one down.)

I even taught guests at a bridal shower! We made fancy vegan appetizers. I thought that was a terrific, creative bridal shower activity.

My standard lesson is 3 hours long, for up to 4 people, for $160.00. (More if you want meat.) That is $40/person for hands-on, one-on-one instruction. You’ll learn about grains & legumes, super-foods and vinaigrettes; practice knife skills and learn bulk cooking tips. Importantly, we cook in your own home, which allows me to evaluate your space & equipment.

 

Here are some great comments from participants (see more Testimonials) :

I’ve been using the methods Tracy taught us during the cooking class. I never knew you could economize ingredients and use them for so many different dishes. Tracy gave each of us a chef’s knife and taught us how to use different knives for different cutting and dicing techniques.Tracy taught us about new ingredients I’ve never tried or heard about, and since her class I’ve been purchasing and cooking with some of these new ingredients.  It’s delicious and it’s healthy!! [Lee]

Tracy’s class was extremely informational. She offered a range of advice that was extremely helpful including health-related information and recommended kitchen tools. It was fun! I’ve been using and experimenting with the recipes to make up my own salads and slaws and it’s really yummy! With each bite you get so many different flavors. [Tammy]

Kamut & Veg Salad. Substitute any whole grain you’d like! Barley, wheat berries, spelt, oat groats (contain gluten); or gluten-free grains such as quinoa and brown/red rice. (Photo by Brad Dahlgaard.)

This week I did a lesson with three sisters, including one who rarely cooks and two good home cooks. I had catered a family reunion dinner for them last summer and they wanted to learn those dishes. So, we made Roast Pulled Pork in Soy Molasses Sauce; Easy Cabbage & Kale Slaw in Lime Cilantro Vinaigrette; Roast Beet & Lentil Salad in Balsamic Vinaigrette; and Curried Barley & Veg Salad.

What a nice dinner! Full of flavor and textures, with options for vegans and gluten-avoiders.

Very healthful too, you may note, with all the legumes, whole grains and very high vegetable ratio. The Beet Lentil Salad included an entire bunch of celery. Besides green cabbage, the Slaw used the beet greens, Red Russian kale and lots of fresh cilantro, while the Barley Salad got yellow & green zucchini, cukes and radishes.

And, the meal was very inexpensive, particularly for the amount of food we made — enough to feed 8, with left-over salad.  Most of the vegetables came from the farmers market. The lentils and barley were a few dollars, and the condiments are ones most everybody has in their pantries. The most expensive ingredient, a cut of pork shoulder, was $14.00 (Kowalski’s).

The three salads will keep for a week — although the sisters were betting it would all be gone in 2-3 days. The pork freezes.

 

Come Sample This Sunday

Kohlrabi “alien puppets”. Why not?

 I’ll be demoing this Sun, July 1st at the Kingfield Farmers Market, 4310 Nicollet Ave (South Mpls). This terrific & beloved neighborhood market is open every Sunday 8:30 a.m.-1 p.m. It’s a wonderful cozy and very friendly alternative to the larger, more overwhelming markets. I always bump into tons of acquaintances there. Note: park around the block somewhere as parking on Nicollet is a competitive sport.

My demo is part of a series called “The Veggie Butcher”, sponsored by Erik Brown Homes. Each guest chef will show you what to do with whatever veggies are at the market that day. Mysteries of that funny-looking Kohlrabi, revealed, and that sort of thing. Free samples, of course!

I’m going to do various chopped salads and make fun vinaigrettes to mix and match. For instance:

  • Beet Napa Cabbage Slaw
  • Orange-Cilantro Vinaigrette (the recipe on blog is for Orange Mint so just substitute Cilantro or Dill…)
  • Chipotle Vinaigrette
  • Marinated Minty Kohlrabi SaladI may add some quinoa or other grain to one of these, for a 3rd, heartier salad that’s gluten-free, too. Various recipes are on this blog already (see Recipe page).

    Why chopped salads vs lettuce salads? Because you get more vegetables per serving, that’s why, which means more nutrients and more fiber. And b/c once marinated in vinaigrette, chopped salads last a week in your frig, as opposed to lettuces, which won’t. Notice that farm & garden-fresh leaf lettuces are more delicate  than store-bought and wilt faster.

I’ll return to Kingfield to do an interactive kid’s demo on July 15th, 10.30am- 1pm at the Kids’ Tent. This will be a version of my “Lil Locavores” show. Kids from the audience will help make salads and do fun educational skits!

More Farmers Market demos are coming on following weekends  — see Farmers Market Appearances page for dates & places.

Kitchen & Catering News

Aloha! I’m back from a terrific family vacation, tan, overfed and rested.
I have good news about Delivered Dish of the Week service!  I’ve decided to try a new professional rental kitchen in St Paul. It’s much bigger & better than the previous facility, with loads of equipment, storage, walk-in coolers & freezers, and even a separate gluten-free prep room.
I need a couple weeks to sort out this move, including some licensing procedures, which means DDoW is still on hiatus for a couple weeks until further notice.
In the meantime, I’m still catering, demo-ing and teaching.  Yesterday, I put on a lovely & simple spread for a huge 50th Anniversary party reception (150 guests). Next weekend I’m providing a few dishes for a large graduation picnic, and the weekend after that, a full locavore whole-foods brunch for 20. See menus below.
These are excellent examples of working with the needs of different clients. The anniversary party and the brunch is “full service”, ie food, on-site service and clean-up. For the picnic I’m just dropping off chicken & two salads to complement food the family is providing and lending them serving utensils.

Lovely buffet: (from right) fresh strawberries, watermelon, Sun-Dried Tomato Polenta Squares, Roast Beet & Lentil Salad. (Photo by Alicea Rose.)

MENUS:

Large Afternoon Reception: Veggie platter with Creamy Vegan Green Onion & Herb Dip; Guacamole Hummus and Kalamata Olive Tapenade with assorted bread & crackers;  Sun-dried Tomato Polenta squares; Roast Beet & Lentil Salad in Balsamic Vinaigrette; watermelon, grapes & strawberries platter. Note: all vegan except for polenta, and all gluten-free (GF crackers included).
Picnic Dishes: Braised Chicken Chunks in soy molasses sauce; Dill Horseradish Potato Salad; Jewel Slaw in lime cilantro vinaigrette. The salads are vegan and all 3 dishes are gluten-free.

Creamy Dill Dip/Dressing – vegan! (photo by Brad Dahlgaard)

Locavore Brunch: Split Pea, Fennel & Spinach Soup; Lemony Quinoa Pilaf; Organic Egg Bake; Roast Sweet Potato Bites with Walnuts & Local Honey; Spring Greens in Citrus Vinaigrette; bread & butter; local strawberries & cream. Vegan except for eggs and gluten-free except for bread.