THE HEALTHY HAG

I COOK … I EAT … I SHARE.

Lentil & Veggie Stew April 17, 2012

It may be spring and the birds might be chirping, but I still love a hot bowl of comfort food for dinner.  Now that time is of the essence more than ever (hello raving toddler), I have to make something that is quick and delish, and who’s fooling who, I loveeeeeee a stew!!!  I have made variations of this recipe, both in my Le Crueset Dutch Oven and in my slow cooker.  Both are totally yummy.
Ingredients:

  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 2 pounds fresh vegetables cut in bit-sized pieces (I used parsnips, mushrooms, carrots and zucchini)
  • 1 can diced tomatoes
  • 1 can cooked lentils (you can use freshly cooked – about 1 1/2 cups with cooking liquid)
  • 4 cups vegetable broth
  • 1 1/4 tsp oregano
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • 1/3 cup uncooked quinoa
  • 2/3 cup pumpkin or squash (canned or cooked – all water pressed out)
  • salt & black pepper to taste

Directions:

  1. Cook onion in a large, Dutch oven until browned, then add garlic and cook, stirring, for another minute.
  2. Add veggies, broth and spices and cook until vegetables are soft and it begins to boil.
  3. Add quinoa and cook on medium heat until tender (approx. 15 min), then add pumpkin and salt/pepper to taste and cook for 5 more min (adding a little water if too thick).
  4. Serve hot, with shredded cheddar and/or some large crusty bread with butter!

Notes:

– to use the slow cooker, but all ingredients into cooker and place on low for 6 hours.

– this freezes pretty well too.

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Organic White Bean Dip March 5, 2012

Filed under: Starters & Sides — s mcdowall @ 5:58 pm
Tags: , , , , , , , , , , ,

Easy easy easy.  Yummy yummy yummy.  I don’t think this dip really needs much more explaining than that.

 

INGREDIENTS:

 

2-3 cups of dried white navy beans (I used organic)

1-2 tsp sea salt

1-2 tsp minced organic garlic

2 TBSP organic extra virgin olive oil

Pepper, to taste

 

DIRECTIONS:

 

1) Place dried beans in a large bowl and fill with water – sprinkle with a small dash of salt and soak overnight.

2) Drain beans and place in large pot along with 1 tsp of salt, place on high heat and bring to boil.

3) Boil beans for 1-2 hours until tender.

4) Place boiled beans in food processor along with minced garlic, olive oil and 2-3 TBSP of boiling water and combine thoroughly.

5) Taste and season accordingly – add more water from boiling pot if dip is too lumpy (should be nice and smooth but not runny).

6) Chill for an hour or more and serve with fresh veggies or your fave crusty bread.

 

NOTE – you could substitute any dried bean really, if your preference isn’t navy beans.  Add in some tahini if using chickpeas.

 

 

 

Easy Vegan Lentil “Burgers” March 30, 2010

And so the love affair with lentils continues.  I wanted something to compliment my other half’s MEAT night BBQ, seeing as it was an even 50/50 split for the veggies and the carnivores.  I’ve made a bunch of meatless burgers (or patties if you’re offended by that term), and it’s always a challenge to get them to stay in one piece and not crumble apart.  Well my dears, this worked beautifully!  I just modified a few of the usual methods/ingredients, and what resulted was a hearty, tasty and totally vegan lentil burg that I’ve been enjoying for 2 days now (yes, made a HUGE batch).  Anyhoodle, give these ones a go, and serve ’em with your FAVE sauces … and say HELLO to BBQ season!!!

 

INGREDIENTS:

 

 

1 cup dry red lentils
1 cup water
1 cup stock
½ tsp salt
1 Tbsp olive oil
1 small onion, diced
2 garlic gloves, minced
1 medium carrot or zucchini, diced
3 tbsp tomato sauce
½ tsp pepper
1 tsp curry OR chili powder (or any other spice you’d like)

Meal: ¾ cup bread crumbs OR rolled oats OR ground almonds mixed with nutritional yeast – finely ground

extra meal (about 2-3 tbsp)

 

DIRECTIONS:

 

 

1) Sauté the onion, garlic and zucchini (or carrots) in oil until soft, about 5 minutes.

2) Place the lentils, stock, water, tomato sauce, spices and salt in with onion/garlic, bring to a boil, lower heat, cover, and simmer for about 30-45 minutes, until water is nearly gone and lentils are very soft.

3) Stir in additional salt and pepper (per taste) and allow lentil mixture to cool (about 30 min) then mix in the ground “meal” of your choice.

4) Place additional “meal” in a small dish; form lentil mixture into “burgers” and coat with crumbs on all sides.

5) Cook and serve with zesty sauce (I used a delish vegan hemp mayonnaise by BFF made for me) Cooking options:
(A) In a frying pan, heat a bit of oil (do not use olive oil), place burgers on top and fry until brown (about 2 minutes per side).
(B) In a 400ºF oven, bake the burgers on a greased baking sheet until light brown (about 15 minutes total), flipping once mid-way through.

 

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Note – these store really well for up to a week!

 

Lentils, lentils and more lentils … oh my! March 22, 2010

I’m a lover of the lentil … have you guessed yet?  How could anyone hate these glorious little gems?  So easy to cook, so versatile, so delish, so cheap!  There are so many kinds to choose from too – keeping the boredom at bay.  So, after weeks of adding lentils to just about anything and everything (okay, I was on a bit of a bender you see), here two of my faves, that are ridiculously quick and beyond simple to compile:

QUINOA LENTIL SALAD

INGREDIENTS:

1 cup dried green lentils

1 bay leaf

1 cup quinoa

1 tsp each turmeric, salt and coriander

¾ cup raisins or cranberries

¾ cup walnuts

2 green onions, diced

¼ cup fresh parsley (or half the amount dried)

4 Tbsp lemon juice

1 Tbsp honey

1 Tbsp  white wine vinegar

¼ tsp salt

3 Tbsp olive oil

Pepper to taste

DIRECTIONS:

1. Add add lentils and bay leaf to 3 cups of water and cook thoroughly (read package for specific timing).

2. Meanwhile quinoa, tumeric, coriander and salt to 2 cups of water,  bring to a boil, cover and simmer, 10-12 min.

3. Once both pots are cooked, cool then mix together.

4. In a separate bowl whisk together the lemon juice, honey, vinegar, salt, oil and pepper,

5. Stir in dressing to main grains, then add chopped walnuts, cranberries, chopped green onion and minced parsley and combine thoroughly.

CURRIED LENTILS AND BEANS

INGREDIENTS:

1 medium onion

2 Tbsp veggie broth

2 cloves garlic, minced

1 tsp ginger

½ tsp turmeric

½ tsp salt

1 cup tomatoes, diced

½ cup chickpeas (canned)

½ cup mixed beans (canned) – I used black eyed peas

1 cup cooked lentils (red cook the fastest but almost dissolve completely)

1 ½ cups water

1 cup leafy greens (I used baby spinach)

DIRECTIONS:

1. Sauté onion in oil for 3 min, then add garlic, ginger, turmeric, salt, tomatoes, broth, beans and lentils, simmering covered, until ingredients are softened and flavours are well combined (approx 5-10  min).

2. Add 1 cup greens, simmer again for 2 more minutes.

3. Serve hot over rice, naan, pr pita!

 

Homage to Aunt Marg!! Mac’n’cheese and Buttery Raisin Scones January 28, 2010

So growing up I was lucky enough to have all 4 grandparents PLUS an extra couple of great aunts that basically were like yet another pair grandparents (all lived within a 20 min radius).  Lucky – you think?? I was super close with my Aunt Marg, and spent many a weekend and vacation with her … and she’s mostly the reason I got into cooking and baking as a young kid.  She was an old fashioned chef with the tastiest classics under her belt.  I could always expect my favaourite meal of the year on my birthday – mac ‘n’ cheese and warm buttery scones.  Don’t ask.  So, when it came time for my brothers birthday a few weeks ago, I offered to make him a tasty meal in honour of our good old Aunt Marg (she passed quite suddenly 6 years ago), and he was like a little kid he beamed with glee.  What was the result?  One banging dinner the entire fam enjoyed… beyond delish and so reminiscent of dinners with Aunt Marg we were all taken back to over-heated apartments and the soft laugh she bellowed so often.  What’s your favourite childhood meal?

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MAC’N’CHEESE

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INGREDIENTS:

2 cups uncooked elbow macaroni

1 small onion, finely chopped

2 garlic cloves, finely minced

¼ cup TBSP butter

2 ½ TBSP flour

2 cups shredded OLD cheddar cheese

½ cup grated Parmesan cheese

3 cups milk (I used 1%)

½ cup bread crumbs (I used multigrain)

1 pinch cayenne pepper

Salt and pepper to taste

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DIRECTIONS:

1. Cook macaroni according to the package directions, then rinse with cold water, drain and set aside.

2. In a large stove-top & oven-friendly casserole pot (I use my big Le Crueset for this), melt butter over medium heat, and then sauté onion and garlic for 3-4 min until soft (not browned!), then stir in flour and combine.

3. In a separate small pot, bring milk to a steam (not boil!) then add milk slowly to onion/garlic/flour mixture, stirring constantly, and lightly simmer for 5 minutes.

4. Stir in cheeses and cayenne pepper to casserole pot, and cook over low heat until cheese is melted and the sauce is a little thick, adding salt and pepper to taste.

5. Remove from heat and add macaroni to casserole dish, and stir well, then sprinkle with bread crumbs to cover completely.

6. Bake at 350F for 20-25 minutes, then place under broiler for a few minutes until top is slightly browned.

7.  Allow to cool for 5-10 min before serving, and serve HOT!

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BUTTERY RAISIN SCONES

I always wanted scones with my mac’n’cheese – I still love the combo for some reason.  So buttery and so comforting, these scones are juicy with raisins, and are a semi-sweet treat you can enjoy all on their own too.  I loved to wipe up all the leftover cheese in the bottom of my bowl with these.  Oh good grief – huge cravings now!

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INGREDIENTS:

2 cups flour (use regular white if you can)

2 TBSP baking powder

2 TBSP sugar

½ tsp baking soda

½ tsp salt

½ tsp nutmeg

½ cup COLD butter (I then use a grater and grate the butter in for easier mixing)

¾ cup raisins

¾ cup buttermilk

1 egg white, lightly beaten OR 1 TBSP butter melted

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DIRECTIONS:

1) Preheat oven to 425F, and mix together flour, sugar, baking powder, baking soda, salt and nutmeg in a large bowl.

2) Grate in butter until mixture is like large crumbs, then stir in raisins and buttermilk.

3) Drop dough (using a ¼ cup measuring cup – or very large spoons) onto a greased baking sheet, brush tops with egg whites OR butter and bake for 15 minutes or until golden brown.

4) Remove from oven and serve immediately!

 

The Weekly Soup: Tomato Dill December 23, 2009

I went a little over zealous last week at the grocers with a sale of cherry tomatoes.  I am a sucker for a sale and when these little gems were 2 pints for $3 I just had to get some (okay more than some).  I then found myself with too many little red rubies staring at me every time I hit the kitchen. There was only so many Greek Salads I could eat in a week, so I decided to soup it.  I forgot how nicely dill and tomato go together.  This is a fresh style soup – and it can be served smooth or rustic – your choice.  Good for any time of year!!  I loved this with super crusty bread and tasted incredible the next day too.  I assume it would freeze pretty well, but mine didn’t make it that far. 

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INGREDIENTS:

1 small onion, finely chopped

2 cloves garlic, minced

1 TBSP canola or olive oil

1 tsp butter

2 medium tomatoes, sliced (or 1 pint of cherry tomatoes)

1 tsp sugar

1/4 tsp salt

Pepper to taste

1/3 cup tomato paste

2 TBSP (all-purpose) flour

1 1/4 cups cold water, divided

1/3 cup cream

1 tsp minced fresh dill (or 1/2 tsp dried)

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DIRECTIONS:

1) In a small saucepan, cook onion and garlic in oil and/or butter over low heat until translucent.

2) Add tomatoes, sugar, salt and pepper, and cook over medium-high heat for 3-5 minutes, then remove from heat then stir in tomato paste.

3) In a separate small bowl, combine flour and 1/2 cup of water until smooth, stir into tomato mixture, then gradually stir in remaining water until smooth (you can add more water if you want a thinner consistency).

4) Return saucepan to heat and bring to a boil, then continue to cook and stir for 2-3 minutes longer.

5) Place a sieve over a large bowl, pour soup into sieve, and press with the back of a large spoon to remove tomato seeds and skin.  NOTE – you can skip this step if you want a more rustic or chunky soup.

6) Return puree to pan and add cream and dill, and cook over low heat just until heated through (do not boil!!!!!!!).

7) Serve HOT!

 

The Weekly Soup: All alone-ey Minestrone December 16, 2009

I found myself with a night of me me me, so what do I do?  Cook.  It was cold, wet, damp and miserable enough out that I was desperate for comfort food that would not infringe on my upcoming Christmas binging.  The result was another soup – one that was sooooo good it only lasted a day (no freezing possibilities were even a glimmer in anyone’s eye).  The best thing about this soup is its versatility.  Add or remove whatever you want or have or feel like – maybe double the batch so at least there’s a chance it may last for more than a day.

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INGREDIENTS:

1 TBSP olive or canola oil

1 large onion, chopped

1 tsp coarse salt

2 cups mushrooms, chopped

1 medium zucchini, chopped

1 pepper, chopped (red, yellow, orange will do)

1/2 can of sweet corn

1 celery stalk, chopped

2 garlic cloves, minced)

4 cups good quality broth

1 can diced tomatoes (14 oz )

1 can mixed beans (19 oz)

2 TBSP tomato paste

2 tsps each of dried basil and dried parsley

1 tsp dried thyme

fresh pepper to taste

3-4 cups water

1 cup dried macaroni or shells

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DIRECTIONS:

1. Heat oil in a large stove-top pot at med-high, add chopped onion and sauté until translucent.

2. Add all remaining vegetables to the pot and sauté until well cooked and softened (about 10 min).

3. Gradually add stock, tomatoes, mixed beans, tomato paste, spices, and water (add as much as you like until you get your desired consistency – I used 3 cups).

4. Cover with lid and simmer on low heat for 20-30 minutes – stirring occasionally.

5. Meanwhile, fill a large pot with water and bring to a boil for macaroni or shells then add pasta to boiling water, and cook until al dente (just under the recommended time)

6. Add al dente pasta to soup and simmer for another 5 minutes.

7. Remove soup from heat, and serve sprinkled with fresh Parmesan and crusty bread.