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 — healthyhag @ 5:58 pm
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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.

 

 

 

Creamy Avacado Sammy September 22, 2010

Holy shitballs… has it really been THAT long????  My apologies to the internets.  Why such a hiatus you ask?  Well, this hag is in the midst of cooking up her greatest creation ever … a wee bambino!  Yes, my hubster and I are multiplying.  So, I have been focusing on that rollercoaster ride for the past seven months.  Add in the fact that this foodie couldn’t eat at all for four months (the first trimester was brutal – total food aversions to everything!) and I have been slowly getting back to my regular eat eat eat self.

So with that, I want to share with you one of my latest obsessions: avacado.  I just can’t seem to get enough of this soft, delish fruit.  So so good for you and so utterly tasty.  It really couldn’t be easier …


Ingredients:
2 slices of your favorite bread or a pita
1-2 slices of your favourite cheese (I seem to be on a Edam and Swiss kick these days)
1 medium tomato, sliced thinly
1 avocado
1 tsp olive oil
1 tsp onion, minced
1/2 tsp garlic powder
1/2 tsp lime juice
dash cayenne pepper
salt and pepper to taste



Directions:
1. Place cheese slice and tomato slices onto bread.
2. Combine avocado and olive oil in a small bowl and, using a fork, mash into a smooth paste.
3. Add all remaining ingredients to avocado and mix well.
4. Spread avocado mixture onto bread, toast and enjoy.
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Note: You can be as creative as you want here… I’ve added in sprouts, spinach and even omitted the cheese as well from time to time.  Mmmmmmmmmmmm!


 

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!

 

The Weekly Soup – Red Lentil January 28, 2010

I live for lentils.  Okay not literally, but I get excited about lentils the way some people do about bacon.  I could add them to just about everything and be one happy camper.  Packed with flavour, protein and fiber (okay, and phosphorus, copper, thiamin and potassium, you get the point) lentils come in a variety of forms and typically are cheap cheap cheap.  Oh did I mention they are pretty darned easy to prepare too?  If you’re a lazypants, buy the canned, however you can really control the flavour and texture (and sodium!) if you buy them dried, and they’re even cheaper.  This soup is creamy, slightly sweet and hearty.  Perfect for fall, winter or a chilly summers night.  PS – it’s dairy free too!

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INGREDIENTS:
1 TBSP coconut oil (this is a great way to add more flavour, but you could use olive oil if you’re desparate)
1 cup onion, diced
3 cloves garlic, minced

1 tsp salt

2 cups red lentils
2 cans coconut milk (I use the powdered kind that you add to water – it’s handy to have, and less fatty)
4-6 cups water (enough to cover all ingredients)
1/2 cup carrot or zucchini, diced

1/2 cup celery, diced
2 cups sweet potato, diced
1 TBSP fresh ginger, minced
1 1/2 TBSP curry powder
1/2 tsp cayenne
1/2 tsp pepper
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DIRECTIONS:
1. In a dutch oven or large stockpot over medium heat, sauté onion for 2 min in coconut oil, then add garlic and salt, stir, and cook for 1-2 min.
2. Add all remaining ingredients, combine and cover and bring to a boil.
3. Stir well, reduce heat to simmer, cover again, and cook on low for 30-45 min, until lentils are cooked through and creamy.
4. Add salt and pepper to taste, and serve with your favourite naan or pita bread!

 

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!