Pan Fried Falafel

November 2, 2009 at 3:07 am · Filed under Beans, Entrees, Lunch Ideas, recipes ·Tagged , , ,

My kids recently had the pre-made falafels you can buy in a bag at the grocery store and got hooked.  It’s convenient without a doubt, but I am of the philosophy that homemade is surely tastier, more eco-friendly, and more economical than store-bought.  Falafel is quite easy to make, but I’ve always been thrown off by the prospect of deep frying, from the perspectives of health, safety, and mess.  I’ve tried making baked falafel, but it lacked that yummy crisp exterior.  So, I have settled on the middle ground - pan frying. 

You do have to soak the chickpeas ahead of time, but that only takes about 45 seconds of your time.  After that, I think this takes about 15 minutes, and that makes enough for leftovers.  My kids don’t like tahini sauce, but I highly recommend it.  Tahini is a great source of calcium, so use it whenever you can.  You could also stir some tahini sauce into the batter; I’m going to try that the next time… 

By the way, this recipe is from Feeding the Whole Family by Cynthia Lair.  I have altered the directions a bit. 

  • 3/4 cups dried chickpeas, soaked 10-12 hours and drained
  • 2 Tablespoons lemon juice (fresh is best, of course)
  • 1 Tablespoon extra-virgin olive oil
  • 1 small or 1/2 large yellow onion, finely chopped
  • 1 teaspoon sea salt
  • 2 cloves of garlic, minced   
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 1/2 teaspoon pepper
  • 1 teaspoon baking soda
  • 1/4 teaspoon hot sauce or chili powder
  • 1/4 bunch parsley, finely chopped
  • lettuce, tomatoes, and tahini sauce to serve

Place chickpeas in a food processer.  Process until broken into small pieces, scraping sides as necessary.  Add lemon juice and continue to process until finely ground, but not paste.

In a medium skillet over medium heat, saute onion in olive oil until soft.   Add salt, garlic, coriander, and cumin and saute for a few more minutes.  Add to chickpeas along with pepper, baking soda, hot sauce, and parsley.  

Turn the skillet back to medium and add oil (recipe suggests coconut, but I use olive oil) to cover the pan generously.  Firmly squeeze mixture into balls with your hands and flatten into small patties.  Place on skillet, leaving enough space to flip them easily.  Once browned on one side, flip and brown the other side.  Place on paper towels and continue to cook until all of the patties have been cooked.  Serve with Tahini Sauce* and your choice of garnishes.  Enjoy!

* I find that making a tahini sauce is very individual.  Here is a recipe from Feeding the Whole Family, but add more or less lemon juice, garlic, etc. to suit your taste.  How much water you use will also depend on what you are using it for, adjust salt accordingly.

Process in a blender or food processor until smooth:

  • 1/2 cup tahini
  • 1/4 cup extra virgin olive oil
  • juice of 1 1/2 lemons (more or less)   
  • 1 clove garlic
  • 2 teaspoons tamari (or use 1/2 teaspoon salt)
  • pinch of cayenne
  • 3/4 cup of water

Taste, adjust seasonings and liquid, and enjoy!

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Pumpkin Pecan Cookies

November 2, 2009 at 1:34 am · Filed under Soaked/Sprouted, Treats and Snacks, recipes ·Tagged , , ,

A friend offered me a recipe for her family’s favorite pumpkin cookies using more traditional ingredients and it seemed the perfect oppportunity to try out the sprouted quinoa flour I had recently made and was so anxious to try out.  Before I go on, I know there are many people who will stop right here, because making your own flour sounds a little over the top.  To keep you here for at least a few more minutes, I’ll say that I suspect any flour you generally use and like will work just as well here as anywhere… 

BUT, if you have a good blender, Vitamix, grain mill, coffee grinder, or Magic Bullet, give it a try!  Let me tell you that sprouted quinoa flour smells divine and is easy to make and, of course, quite healthy as far as flours go.  It is completely different than regular quinoa flour and I think it will be great in many recipes to come. 

These cookies are lightly sweetened and won the approval of all of the little and big tasters in my house, plus a few guests.  The number of cookies will, of course, depend on the size of cookies, but this will make 2-3 trays of cookies.  You can choose to roll them out and make shapes, as we did.  Or, you can roll them in your hands and press with a fork or a whole pecan, as we also did:)

  • 1/2 cup softened or unrefined coconut oil
  • 2 eggs
  • 1 cup pumpkin
  • 1/2 cup agave
  • 1/4- 1/3 cup coconut sugar (or other granulated sugar), plus more to decorate
  • 2 1/2 cups sprouted quinoa flour*, or flour of choice
  • 1/4 cup ground flax or chia seeds, optional (helpful if rolling dough)
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmet
  • .5 teaspoon salt
  • 1/2 cup pecans, chopped

Preheat the oven to 400 degrees.  Oil 2 cookie sheets.  Blend, beat, or whisk together the wet ingredients.  In a separate bowl, whisk together the dry ingredients.  Combine the wet and the try.  If rolling and shaping, place the bowl of dough in the refrigerator for about 15 minutes to firm up, then roll out and shape with cookie cutters or a knife.  Otherwise, roll the dough into walnut-sized balls, then flatten with a fork or by pressing a pecan into the middle.  If desired, sprinkle with coconut sugar.  Bake for about 8-12 minutes, or until lightly browned.  Enjoy!

* To make sprouted quinoa flour, soak quinoa overnight.  I haven’t measured the yield per cup yet, but starting with 2 cups of quinoa should yield enough flour for the recipe.  That said, if you are making it, you might as well make a bunch.  Pour the quinoa into a relatively fine mesh strainer and rinse until the water no longer looks soapy.  Set the strainer aside until the quinoa begins to sprout, 4-12 hours, depending on your timing and how long you like the sprouts.  Spread the sprouted quinoa on a baking tray, or trays, and place in the oven at the lowest setting, which is 300 degrees for me.  Allow to dry out, stirring occasionally.  Don’t worry if it browns a bit, this gives it a yummy toasted flavor.  Grind in blender, coffee grinder, or whatever you have.  If necessary, sift it in a sifter or through the strainer.

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Mushroom and Wild Rice Soup

October 25, 2009 at 3:34 am · Filed under Beans, Entrees, recipes, soup ·Tagged , , , , , ,

This is one of my very favorite soups. I love it because it’s delicious and also because some of the ingredients can be sourced locally here in Colorado throughout the year, even in the middle of Winter. I buy a couple huge bags of shallots in the Fall and use them throughout the Winter until scallions come in the Spring.  I can’t think of a time when local mushrooms aren’t available here.  Osage Gardens is in Colorado, so that takes care of the dill.  And, more and more farms are making greens available through the Winter (Jay Hill is the one that comes to mind). Oh, and Colorado is known for storage onions, so you might notice the local sign on those through the year, as well.

Soon after I started making this soup, I added some leftover homefried potatoes with french lentils and chard and now I always make that a part of the soup too.  It’s great with or without, but with the addition of the lentils and greens, it becomes a complete meal.  And, of course, potatoes are aplenty in Colorado.   

  • 1 cup wild rice, soaked overnight and rinsed
  • extra virgin olive oil
  • 1 small onion, chopped
  • 2 large shallot cloves, minced
  • 1 medium leek, chopped
  • 2 stalks celery, chopped
  • 2 medium carrots, chopped
  • 1 1/2 cups cremini or button mushrooms, chopped
  • 5-6 large shiitake mushrooms, destemmed and chopped
  • 1 teaspoon dried dill (or 1 Tablespoon or more fresh)
  • 2 Tablespoons mirin or white wine, optional
  • 8-10 cups water
  • 2 Tablespoons low-sodium tamari
  • 3/4 cup chopped parsley
  • salt and pepper, to taste
  • Optional: 1/2 large bunch chard, destemmed and chopped
  • Optional: 1 large red potato, diced
  • Optional:  2-3 cups cooked French lentils*

Saute the onions in olive oil until slightly browned.  Add shallots and cook until slightly browned.  Add keeks and celery and cook until soft.  Push all the cooked veggies to the outside of the pan, add a bit more oil, and add the carrots and mushrooms until they break down and begin to stick to the pan.  Add wine (or water if preferred) to deglaze the pan, and mix everything together.  Add the wild rice.  Crush the dill with your fingers and stir into the vegetable-rice mixture.  Add water and tamari and season with about a teaspoon of salt, bring to a boil, then simmer 30-45 minutes (or put in the crockpot for 3-4 hours on high or overnight/for the day on low).  Add parsley to the pot about 15-20 minutes before you serve the soup.  If you are including potatoes and/or greens and/or cooked lentils, add them here too.   Season with salt and pepper, to taste, and enjoy! 

*If you don’t have cooked French lentils, you can add 1 cup uncooked, rinsed French lentils with the water, but wait to add the tamari and salt until the end!  You may also want to skip the wine, but in such a small amount, it’s probably fine to leave it in.

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Winter Squash and Kale Sauté with Almond Butter Sauce

October 19, 2009 at 2:54 am · Filed under Entrees, Tofu/Tempeh, recipes

This is a really great Fall dish, just right for the end of the Farmers’ Market season, when there is plenty of local Winter Squash and kale.  I love cubed and roasted Winter squash, especially delicata, so I roast a bunch at a time and use some for this meal and save the rest for snacking, salads, etc.  The original recipe was for stuffed Winter Squash, but I’ve embellished it by adding tempeh and quinoa.  Both versions are delicious – great for Thanksgiving!    

By the way, the original version for stuffed squash was given to me by a friend from Minnesota who got it from a cooking class at her local co-op.  I wish I knew the name of the author, but I can’t find the original recipe. 

  • 1 lb Winter Squash (I love delicata, but you can also use butternut or any other sweet squash you like)
  • 1/2 cup chopped onion
  • 1 8-oz package of tempeh*, chopped
  • ¼ cup shiitake mushrooms
  • 2-4 cloves garlic
  • ½-1 bunch kale or other green, chopped
  • About ½ cup water
  • 1/3 cup almond butter
  • 3/4-1 cup hot water, or more if needed
  • 2 Tablespoons tamari, or more, to taste
  • 2 Tablespoons lemon juice or rice vinegar
  • Pinch curry powder (optional).can use ginger or garlic
  • 2 cups cooked quinoa
  • Toasted almonds: chopped, slivered or sliced:  add before serving

Peel and seed the squash and chop it into 1/2 inch squares.  If you are using a squash with ridges, like delicata, don’t worry if a bit of the skin stays on.  Toss with olive oil and bake at 375 to 400 degrees until squash is tender to your liking.  Doneness depends on taste, ranging from just tender to browned and carmelized. 

While the squash is baking, heat oil in large skillet.  Sauté onion until lightly browned, then add the tempeh and continue to cook until browned.  Add mushrooms and cook 2-3 minutes, or until tender.  Add the garlic and cook another minute or so.  Add greens and water, checking that there is enough water to cover the bottom of the skillet.  Cover and simmer for about 3-5 minutes, or until the greens begin to feel tender.  Meanwhile, combine the almond butter, hot water, tamari, lemon or vinegar and spices, if using.   Stir the roasted squash and quinoa into the kale/mushroom mixture, then stir in about half of the sauce, continuing to add more to taste.  Reserve any extra sauce for drizzling on top, or for a dipping sauce for veggies or another meal. Top with almonds and enjoy!   

*you can cook the tempeh as is, but poaching it in a flavored broth will give it a little more flavor and more tender texture.  Just slice the tempeh into thin slices (preferably on the diagonal), then stir together 3/4 cup water, 2 Tablespoons tamari, a splash of toasted sesame oil, and a bit of agave, if desired, in a small saucepan and add the sliced tempeh.  Simmer, covered,  until liquid has been absorbed.  If I’m in a rush, I sometimes cheat and crank the heat up – just be careful not to burn it to the pan! 

Variation: For stuffed squash, simply cut it in half, remove the seeds, drizzle a layer of olive oil on the cut surface and place it cut side down on a baking sheet with sides.  Bake at 375 to 400 degrees until soft.  It will release some liquid, which will burn and get sticky, so you’ll want to keep that on your baking sheet, rather than baked onto your oven…(Suggestion: while you have the oven on, roast an extra squash or two, then mash and freeze for butternut squash soup.)  Meanwhile, make the filling, with or without the tempeh and quinoa, and serve inside the squash half, topped with chopped or sliced almonds.

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Crockpot Applesauce

October 12, 2009 at 3:12 pm · Filed under Uncategorized

If you don’t know this already, homemade applesauce is a world apart from the kind you get in the jar at the store.  For one thing, when it’s homemade, it’s fresh and warm.  Even after it’s been stored in the fridge, it is still much more delicious (and fresh) than jarred.  And, you can freeze it…of course, if you don’t have a crockpot you can easily make this on the stove.  But, you should get a crockpot.  If you are a raw foodist, make small amounts at a time and skip the cooking part:) 

I don’t make applesauce in the traditional way.  I think this way is much easier and, though you have the option to peel the apples, I highly recommend keeping them on for depth of flavor, nutrition, and simplicity. Also, make it as chunky or smooth as you like.  And, add whatever you want (spices, apricots, raspberries, etc.) 

This is worth a try; even if you weren’t a huge applesauce fan before, like me, you might be one after you make it yourself!  Make some hearty waffles* or pancakes* on the weekend, throw them in the freezer, then toast them up and top them with crockpot applesauce and chopped nuts for a quick weekday morning meal or nourishing snack.

  • apples, any kind, seconds if you can get some
  • cinnamon or other spices, if you want
  • other fruit, if you want

Core the apples (and other fruit, if using) and cut into eighths.  Put them in a blender and blend to the texture you like.  It’s helpful to put the back of a wooden spoon in through the hole on the top of the blender to push the apples down as you blend them.  Just be sure it can’t reach the blade.  You shouldn’t need additional water, but add just a little if you must.  Pour the raw applesauceinto the crockpot.  Repeat as needed until all your apples are used up.  You can make any amount.  Add any spices you want to add, turn the crockpot to low and cook anywhere from 4-8 hours.   If doing this on the stovetop, you can make it in 30 minutes on medium to a few hours on low.  Store in mason jars in the fridge.  It will last a week or two.  You could also can or freeze it, if you so desire. Enjoy!     

*A few additions to give pancakes and waffles more staying power:

  • add chopped walnuts to the batter
  • decrease the flour by 1/2 cup and fold in some cooked quinoa or other grains at the end
  • use wholegrain flours like buckwheat, amaranth, teff, millet and quinoa
  • use yogurt as the liquid; the acidity will make them extra fluffy
  • add ground flax or chia seeds

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Quick Pickles

October 5, 2009 at 3:42 am · Filed under Uncategorized

The cucumbers and peppers just keep on coming in the CSA box!  I have tried making kosher pickles, but, so far, no luck because I don’t want to use the kosher salt with the anti-caking stuff and none of the salts I have seem to work.  So, quick pickles it is!  They don’t last as long as traditional pickles, but they do get gobbled up pretty quickly in my house, so that’s not really an issue…they also only take about 5 minutes of my time and, right now especially, that is a good thing.  We like them plain, but I also like to add them to green salads or bean salads.   

  • 4 cups sliced veggies – can be any combo of cucumbers, bell peppers, zucchini or summer squash, radishes, turnips,  red onions, etc.
  • salt
  • 2 Tablespoons raw, unfiltered apple cider vinegar
  • 2 teaspoons agave or honey
  • fresh dill, optional

Slice cucumbers, squashes, or radishes into thin rounds, and peppers into thin strips.  Layer them in a colander, sprinkling them with generous amounts of salt between layers.  The salt helps draw the moisture out and will be rinsed off, so don’t be shy with it.  Allow the salted vegetables to sit, pressing occasionally, until no more water comes out when you press them.  The more water you get out, the better they will pickle, but I’ve been lazy before about this and they are still good, so don’t fret if you run out of time.  Rinse vegetables to remove most of the salt, then press again.  Put them into a glass container with a lid and add the cider vinegar, sweetener, and dill, if using.  Stir to thoroughly combine, taste, and adjust seasonings if needed.  Eat immediatelyand enjoy!  They will last a few days in the refrigerator.

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Roasted Vegetables

September 20, 2009 at 5:31 pm · Filed under Lunch Ideas, Salads and Sides, recipes

I love roasted vegetables. They are delicious and hearty and with the investment of about 15 minutes of my time, I end up with a vibrant meal with plenty of leftovers to inspire future meals. Leftovers are good cold, so they are perfect for lunches.

If I’m going to turn on the oven, I might as well fill it up, so I like to roast a variety of vegetables, plus bake some tofu or tempeh and maybe roast some chickpeas. Add some cooked rice or quinoa, and about 45 minutes later, I have a beautiful meal!

I can’t really think of many vegetablesthat aren’t delicious roasted, so go for it with whatever you have. Here are a few of my favorites; just preheat oven to 400 degrees and:

Sweet Potato Fries: wash sweet potatoes, no need to peel.  Cut into rounds or strips – whatever size you like.  Pile up on a tray with sides, then drizzle olive oil over the pile.  Use your hands to distribute the oil.  They should be well-coated, but you don’t want them cooking in pools of olive oil.  Spread out on tray and roast until they soften; check after about 15-20 minutes if they are relatively thin or 25-30 minutes for thicker fries and move them around on the tray, then watch carefully as they will brown fairly quickly once soft.  I like to let them brown a bit, but you make them however you like them! 

Beet Chips: Wash and peel beets.  Cut into thin rounds.  Coat with olive oil and roast until soft and slightly caramelized.  Thinly sliced beets will cook in about 15-20 minutes.

Crispy kale: Wash kale and tear into bite-sized pieces.  Coat in olive oil and sprinkle with salt; using hands to massage the oil and salt into the kale.  This will tenderize and begin to break the kale down, so you actually stop here and give it a try to see if you like it as is.  If you want it crispy, spread it out on a tray and roast it for 10 minutes, then give it a stir on the tray and continue to roast another 5-10 minutes, or until it is slightly browned and crackles to the touch.  Sprinkle with more salt, if desired.

Roasted Cauliflower: wash cauliflower and cut into bite-sized pieces.  Mince a small clove of garlic.  Put the cauliflower and the garlic in a roasting pan or a tray with sides and coat generously with olive oil and plenty of sea salt.  Roast for about 1/2 hour-45 minutes, stirring occasionally, or until browned and soft. 

Roasted Broccoli: same as with cauliflower, be sure to peel and slice the stalks and throw them in too! 

Of course, you can also roast brussels sprouts or green beans with shallots, potatoes, winter squash, and turnips, carrots, etc, etc.  Just pick a variety of colors and go for it!

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Lunch Made Easy(ier)

September 20, 2009 at 4:13 pm · Filed under Lunch Ideas ·Tagged ,

My 8-year old son, Joshua, is making his own lunch (and snacks) for school now, because one too many lunches got composted at the end of the day.  And, it’s not because he didn’t like it; it was actually one of his favorites!  For any number of reasons, though, it went from my loving hands to the bus, to school, to soccer practice, and back home without so much as a bite taken.  Well, we all have our hot button issues and one of mine is waste.  I can’t stand it.  It makes me crazy.  And, believe me, my whole family stared wide-eyed as I vented and declared that I would no longer be making lunches. 

I did cool down, eventually, and realize that I will, in fact, still be making lunches for my 5-year old, because if left to his own devices, I would be getting him to school around noon with an apple, a peach, a half a watermelon and some raisins in his lunch.  For Joshua, though, this is a great opportunity for me to empower him in terms of making good food choices and taking care of himself. 

In the spirit of empowerment and teamwork, rather than sending him into the kitchen to fend for himself, I created a chart with the basic components of a balanced meal (protein, healthy carbohydrates, and vegetables) and listed foods that fit under each category.  I also made separate columns under carbohydrates for best sources, ok sources, and treats and under vegetables for the different types of veggies (leafy greens, cruciferous, root veggies, and what I call fruit-veggies, i.e. avocado, tomatoes, squash). On a separate white board, I list the foods we actually have, so he can use the two together to create his meals.   I certainly help him out when asked, but he’s pretty much got it under control with no unsolicited advice from me! He has packed fabulous lunches so far that are just as balanced and healthy as what I would choose for him.  

I wrote out the chart by hand for Joshua, because it seems easier to connect to Mom’s handwriting than a computer version (though the latter would be easier to read, I’m sure), but to give you an idea, I typed it out…unfortunately, I don’t have the faintest idea how to get it onto the blog in a readable form, so if you would like to see it, please email me at julia@adabafoods.com and I’ll send it to you:)

Of course, there has to be food from each of the categories available in order to make this work, but with very little extra effort, you can make that happen.  Leftovers are perfect for lunches!  

For those times when a little inspiration is called for, I’m creating a new category for lunch ideas…happy cooking!

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Late Summer Sauté

September 10, 2009 at 3:49 am · Filed under Beans, Entrees, Salads and Sides, recipes ·Tagged , , , ,

This is such a time of great abundance in Colorado.  My vegetable drawer is literally stuff full from my CSA share and the other yummy vegetables I picked up at the Farmers’ Market.  And, I know I’ll somehow find myself back at the market on Saturday, because I just have to take advantage of my ability to buy nearly everything I need from my local farmers! 

I’m sure you could all come up with this simple recipe on your own, but sometimes it’s nice to have a little inspiration.  What could be more inspiring than a delicious, beautiful meal whipped together from whatever your local farm or garden has to offer…

For one veggie-full serving, multiply as needed.

  • 2 Tablespoons of extra virgin olive oil
  • 1 scallion or small shallot and/orsmall clove of garlic, etc
  • 1/3 of a medium-sized zucchini, quartered and sliced
  • 1/3 of a medium-sized yellow squash, quartered and sliced
  • 1/3 cup broccoli, chopped (you know to peel and eat the delicious stalk, right?)
  • any additional veggies you have in your fridge, chopped (chard, kale, cauliflower, etc)
  • 1 small tomato, or equivilant, chopped
  • 1/3 to 1/2 cup cooked black beans (or the bean of your choice)
  • salt, pepper, and herbs to taste

Heat a medium-sized pan to medium heat and pour in the olive oil.  Add the scallions, spread around the pan, then add the zucchini and squash without stirring yet.  Let cook, undisturbed, until scallion starts to brown (if you are using garlic, this will happen more quickly).  Stir so that zucchini and squash are now spread in a layer in the pan and cook for a few minutes, until they start to brown.  Add remaining veggies, tomato, and beans, season with salt, pepper and whatever herbs you like (I like basil or oregano, or sometimes skip this part), then cover pan and cook until tomatoes are broken down and vegetables are tender-crisp, or as tender as you like them.  You can also stir in some grain here, if desired.  Taste and adjust seasonings and enjoy a beautiful, colorful, delicious late Summer meal!

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Fresh Fava Bean Sauté

August 4, 2009 at 4:52 am · Filed under Beans, Salads and Sides, recipes

Though many varieties of beans are grown in Colorado, it’s hard to come across a high-protein legume in fresh form.  Luckily, if you take a walk around the Farmers’ Market this time of year, you will find that quite a few of the farms grow fava beans and offer them for sale fresh in the pod. 

They do take a bit of time to prep, but once they are double-shucked, they cook in a flash and don’t require anything more than a little garlic, olive oil, and salt.  The shucking is a great opportunity to get some help in the kitchen, even from little helpful hands.  Of course, there are many ways to prepare fava beans, but if you haven’t tried them before, try this simple version, which only requires you to prep what you are going to need for your next meal.

  • 10 fava bean pods per person
  • 2 Tablespoons Extra Virgin Olive Oil
  • 1 small clove garlic
  • salt and pepper, to taste
  • fresh lemon juice, optional

With a knife, cut a slit in the fava bean pods, then split open and remove the beans.  Boil enough water to cover, add enough salt to approximate sea water, then add the beans and blanch for 30 seconds to 1 minute.  Drain into a colander and put into an ice bath, or just run cold water over to stop the cooking process.  When cool enough to handle, make a small slit in each of the beans with your fingernail and slit the bean out of its skin.  Now they are ready to go! 

Heat a sauté pan to medium, then add oil and garlic.  Sauté garlic until fragrant.  Add beans and season with salt and pepper.  Cover loosely to avoid oil splatters, and cook for 2-3 minutes.  Enjoy! 

Of course, you can also add any number of other seasonal ingredients.  They would be delicious with fresh corn cut from the cob, zucchini or other summer squash, etc, etc.  I usually keep it pretty simple, because after taking the time to shuck them bean by bean, I want to really savor each delicious bean.

FYI – I have read that you can also grill them in the pod – just coat the whole thing in olive oil and salt, then grill until they puff.  Each person can then open the pod and shell the individual beans themself.  The salt from the pod coats the bean just before you pop it in your mouth.  This will be my next experiment with fava beans…

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