Posts tagged: healthcoach

Festive Sourdough Focaccia

This decorative sourdough looks amazing on the table and is a fun project for the whole family. Chef Darshana shares ideas for ingredients to make the flowers, soil, and grass, but feel free to use what you have on hand and come up with your own masterful creation!

Here’s a fresh use for your idling sourdough starter. Decorating this festive focaccia can be a fun activity for the whole family. Feel free to get creative with the selection and placement of your toppings. I used the following herbs and veggies to create the floral effect, first placing the stems, then the flowers, then the soil and grass:

STEMS Parsley sprigs, scallions (green parts only), asparagus, fresh green peppercorns

FLOWERS Small bell peppers (any color), cherry tomatoes, small red onions, zucchini and/or yellow squash (cut into star shapes), pickled jalapeño chiles

SOIL, GRASS, AND MISC. FILLERS Capers, olives, okra, sliced jalapeño chiles, king oyster mushroom, sunflower or pumpkin seeds, chopped scallions, corn, enoki mushrooms

Before baking:

After Baking:

INGREDIENTS

• 1 cup fed sourdough starter or discard
• 2 teaspoons tahini
• 2 teaspoons Date Paste
• 2 cups whole wheat flour
• 1 cup unbleached bread flour or all-purpose flour
• 1 cup potato flour
• 2 tablespoons nutritional yeast
• 2 teaspoons sea salt
• 1 teaspoon instant yeast
• ¼ teaspoon freshly ground black pepper
• 1½ cups unsweetened, unflavored plant-based milk
• ⅓ cup brown rice flour (for dusting)
• 3 cloves garlic, minced (1 tablespoon)
• Assorted fresh herbs and veggies (see recipe intro for suggestions)

INSTRUCTIONS

1. To make the sponge: In a stand mixer or a food processor fitted with a dough blade, combine the sourdough starter, tahini, date paste, and 1 cup warm water.
2. In a large bowl combine the flours, the nutritional yeast, salt, instant yeast, and black pepper. Whisk to combine.
3. Add the flour mixture to the sponge. Add 1 cup of the milk. Mix or process to form a smooth dough.
4. Transfer dough to a bowl; cover with a clean kitchen towel. Let sit for 1 hour.
5. Transfer dough to a clean surface liberally dusted with brown rice flour. Fold dough a few times; return to bowl. Cover again and let rise for 1 hour more.
6. Line a 13×18-inch sheet pan with a silicone baking mat or parchment paper. Dust liberally with brown rice flour, especially the edges and corners. Transfer dough to prepared baking sheet and gently stretch dough to cover the whole sheet. (If dough doesn’t stretch easily, let it rest 10 minutes then try again.)
7. Cover the sheet with clean towel and let stand for 1 hour.
8. Preheat oven to 400°F. Uncover the sheet and poke dough with a wooden skewer to form dimples throughout.
9. In a small bowl combine the remaining ½ cup milk and the garlic; whisk to combine. Brush mixture over dough surface.
10. Arrange your chosen toppings in any pattern you wish. (See recipe intro for tips.)
11. Bake 20 to 25 minutes or until golden brown on top.
12. Remove from heat; let cool about 10 minutes. With the help of a large spatula, separate the focaccia from mat and pan and transfer to a large cutting board. Slice into rectangles for serving.

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Tortilla Roll-Ups With Lentils And Spinach

These tasty rollups get their addicting flavor from ras el hanout—a classic North African spice blend of cumin, ginger, and cinnamon. Lentils are mixed with this fragrant seasoning and then packed inside whole wheat tortillas with fresh spinach and creamy hummus. Perfect for both kids and adults, one reader says, “Five stars to the chef! This is a keeper. Easy peasy too!”

These tasty finger foods get their Moroccan flavor from ras el hanout, a classic North African spice blend of cumin, ginger, cinnamon, and other spices that you may have tasted in chickpea stews or tagines. Look for it in the supermarket spice aisle, or make your own.

INGREDIENTS

• ½ medium onion, cut into ¼-inch dice (1 cup)
• 6 small cloves garlic, minced
• 1 teaspoon ras el hanout spice blend
• 1 15-ounce can lentils, rinsed and drained (1½ cups)
• 1 tablespoon lemon juice
• Sea salt and freshly ground black pepper, to taste
• 3 8-inch whole wheat tortillas
• 2 cups fresh spinach
• 1 cup store-bought oil-free hummus

INSTRUCTIONS

1. In a skillet, combine onion, garlic, and ras el hanout. Add ¼ cup water and sauté 10 minutes, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Add lentils and lemon juice, and cook for 3 to 4 minutes more to develop flavors. Season with salt and pepper. Remove from heat and let cool for a few minutes.
3. Meanwhile, wrap the tortillas in a damp paper towel and heat in the microwave for 30 seconds (or heat tortillas one at a time over a gas burner for 30 seconds, quickly wrapping them in the damp paper towel to keep warm).
4. To assemble roll-ups, place one warmed tortilla on a flat surface. Spread 2 to 3 tablespoons hummus evenly on tortilla, completely covering one side. Spread an even layer of spinach leaves over the hummus, leaving 1 inch clear from tortilla’s edges. Spread ⅓ cup of lentil mixture evenly over spinach. Roll up tortilla snugly, and transfer to a platter. Repeat with the remaining tortillas and toppers.
5. Just before serving, trim both ends of each roll-up so you have a clean log shape. Cut each log into 5 pieces about 1¼ inches thick.

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Landlocked Ceviche

Finely chopped cauliflower takes the place of fish in this zesty vegan ceviche. Tangy red onions, Southwestern spices, and creamy avocado add bold flavor and texture to this dish, which will instantly transport you to the coast. Enjoy with tortilla chips or spoon into whole wheat pita bread pockets for the perfect grab-and-go lunch!

There’s no seafood in this dish, but we don’t think you will miss it—and the fish won’t be mad either. Instead we use cauliflower. The lime juice breaks down its fibers, resulting in a salad or dip so tasty that you won’t want to share. Serve with baked tortilla chips or spoon into whole wheat pitas for a grab-and-go meal. Just cancel the party now and keep it to yourself!

Ceviche dip recipe adapted from Thug Kitchen: Party Grub

INGREDIENTS

• 1 small head of cauliflower, finely chopped (about 2½ cups)
• 2 cups tomatoes, diced (about 4 medium)
• ½ cup chopped red onion
• 1 jalapeno, diced
• ¼ teaspoon salt
• ½ cup lime juice
• ¼ cup chopped cilantro
• 1 avocado, diced
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. Mix together the cauliflower, tomatoes, red onion, jalapeño, salt, and lime juice in a medium bowl. Add the cilantro and let the mixture sit in the fridge for at least 1 hour.
2. Add the avocado and black pepper to taste. Serve immediately.

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Chopped Veggie Salad With Pasta And Creamy Cauliflower Dressing

Who knew that blended cauliflower could make for a luscious, velvety dressing? Drizzle this creamy sauce over a jumble of macaroni noodles and crisp veggies for a pasta salad that rivals anything you can buy from the store. Tangy pepperoncini and aromatic parsley make perfect garnishes for this quick and easy meal.

A delicious mashup of macaroni salad and chopped vegetable salad, this colorful dish gets coated with a creamy herbed dressing made with pureed raw cauliflower.

INGREDIENTS

SALAD

• 6 ounces dry whole-grain elbow macaroni
• 2 cups green beans, cut into ½-inch dice (12 ounces)
• 2 medium carrots, peeled and cut into ½-inch dice (1 cup)
• 2 cups chopped romaine lettuce (½-inch pieces)
• 1 cup roughly chopped red cabbage
• 1 cup halved cherry tomatoes
• ½ cup red onion, cut into ¼-inch dice
• ¼ cup finely chopped fresh parsley
• 2 whole pepperoncini, sliced (optional)

DRESSING

• 1 cup 1-inch raw cauliflower florets (about 4 ounces)
• ¼ cup almond flour
• 3 tablespoons nutritional yeast
• 1 tablespoon white wine vinegar
• 1 teaspoon garlic powder
• ½ teaspoon Italian seasoning
• ¼ teaspoon yellow mustard
• ¼ teaspoon sea salt
• ⅛ teaspoon dried marjoram
• Freshly ground black pepper

INSTRUCTIONS

1. Bring a large pot of water to a boil. Add pasta, and cook according to package directions. Five minutes before you expect the pasta to be done, add green beans and carrots to the pot. Return water to a boil, and continue to cook until pasta and veggies are tender. Drain and transfer pasta, green beans, and carrots to a large serving bowl.
2. To make the dressing, in a blender, combine the cauliflower, almond flour, nutritional yeast, vinegar, garlic, Italian seasoning, mustard, salt, marjoram, pepper, and 1 cup of water. Blend 5 to 7 minutes or until smooth.
3. Transfer the dressing to a saucepan and cook on medium heat for 4 to 5 minutes to thicken. Remove pan from heat and let dressing cool.
4. Add the dressing, lettuce, cabbage, tomatoes, and onion to the pasta mixture, and toss to coat.
5. Garnish with parsley and pepperoncini (if using) right before serving.

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Curried Millet Sushi

Absorbent millet soaks up warm curry spices and is used as the base for these scrumptious vegan sushi rolls. An assortment of rainbow veggies add a tender crunch to each slice, and salty nori ties the dish together. Perfect with a side of cold edamame or seaweed salad, this recipe keeps well in the fridge for several days as weekday meal prep.

This recipe makes the most of millet’s flavor-absorbing potential by cooking the grain with spices before using it as a filling for this vegan sushi. To ensure the fillings stay fresh, cut these sushi rolls just before serving them.

Note: Soy sauce contains gluten. To make this recipe gluten-free, use gluten-free tamari sauce.

INGREDIENTS

• 1 cup millet
• 1½ teaspoons curry powder
• 1½ teaspoons onion powder
• 1½ teaspoons garlic powder
• ¼ cup brown rice vinegar
• 2 tablespoons pure maple syrup
• 1½ teaspoons arrowroot powder
• ¼ teaspoon sea salt (optional)
• 4 toasted nori sheets
• 1 medium red sweet pepper, cut into eighteen 4×¼-inch strips
• 1 cup coarsely shredded carrots
• 2 small avocados, thinly sliced
• 1 cup fresh spinach
• Low-sodium tamari or soy sauce (see note in intro)
• Wasabi paste

INSTRUCTIONS

1. In a saucepan combine millet; curry, onion, and garlic powders; and 2 cups water. Bring to boiling; reduce heat. Simmer, covered, 20 minutes. Remove from heat.
2. In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and, if desired, salt. Stir into warm millet. Cover pan; let stand 10 minutes.
3. Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the millet onto nori. Using your fingers, press millet into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-fourth of the vegetable strips, avocado slices, and spinach lengthwise over millet.
4. Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
5. Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
6. Repeat Steps 3 through 5 to make and cut three more rolls. Serve rolls with tamari and wasabi paste.

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Spinach-Tomatillo Wraps With Hearty Tahini Spread

It’s easy being green with layers of crunch and flavor in these wraps that you can whip up in just 20 minutes. A thick slather of cilantro-studded chickpea spread binds fresh veggies together inside of soft whole wheat tortillas, making this the perfect grab-and-go lunch. Can’t find tomatillos or green tomatoes? Feel free to substitute regular red tomatoes or any other in-season produce that’s calling your name.

If you like wraps as much as we do, you’ll love these! The combination of the whole grain tortilla, creamy bean spread, and crunchy, juicy veggies covers the gamut of flavors and textures. Let your taste buds enjoy the party!

INGREDIENTS

• 1 cup canned no-salt-added chickpeas, rinsed and drained
• ½ cup packed fresh cilantro
• 1 tablespoon tahini
• 1 tablespoon lime juice
• ¼ teaspoon crushed red pepper
• 4 7-to 8-inch whole wheat tortillas
• 3 cups packed fresh baby spinach
• 2 medium tomatillos or green tomatoes, very thinly sliced
• 1 cup thinly sliced cucumber
• ½ cup thinly sliced sweet onion

INSTRUCTIONS

1. For bean spread, in a small food processor or blender combine the first five ingredients (through crushed red pepper) and 2 tablespoons of water. Cover and process until smooth, adding water 1 tablespoon at a time as needed.
2. Spread bean spread over tortillas. Top with the remaining ingredients. Roll up tortillas. If desired, cut wraps in half to serve.

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Penne With Butternut Squash And Fresh Fennel

This recipe is a great introduction to fresh fennel, which turns silky-soft when simmered with pasta. The light licorice taste of this fun root vegetable pairs perfectly with the earthy sweetness of butternut squash. Add a crunchy topping of chopped walnuts, and you have a five-star meal that’s ready in under 30 minutes. Be generous when adding the fennel fronds at the end so you get maximum flavor, and save any leftover fronds or stalks to add to salads later in the week!

Ready in a jiffy, this scrumptious pasta pairs the silky, subtle anise notes of fennel bulb with walnuts, earthy whole grain pasta, and sweet butternut squash. Bonus: This is a one-pot meal, so no messy cleanup!

INGREDIENTS

• 2 medium fennel bulbs
• 8 oz. dry whole grain penne
• 1 cup chopped onion
• 1½ cups cubed fresh butternut squash
• ¼ cup chopped walnuts

INSTRUCTIONS

1. Bring a large pot of water to boiling. Remove stems from fennel bulbs; trim and coarsely chop the fronds. Halve bulbs, then cut into ¼-inch-thick slices.
2. Add penne and onion to boiling water. Cook according to package directions for the pasta, adding squash and sliced fennel bulb the last 7 minutes of cooking.
3. Reserve 3 cups cooking water. Drain pasta and vegetables. Return pasta and vegetables to pot. Add 1 to 1½ cups cooking water and ¼ to ½ cup chopped fennel fronds to pot; toss to coat. Add additional reserved cooking water if desired for saucier pasta. Sprinkle with walnuts.

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PLT (Green Pea, Lettuce & Tomato) Sandwich

When you’re in a rush, this delicious sandwich comes together in a flash. Fresh tomatoes and lettuce leaves are layered on top of a savory green pea spread that adds a burst of herbal goodness. If you have extra spread, take it with you as a dip for veggie sticks or crackers!

Layered with a delicious homemade Green Pea Spread, thinly sliced tomatoes, and crisp romaine lettuce on toasted whole grain bread, this flavorful vegan PLT (Green Pea, Lettuce & Tomato) sandwich makes the perfect lunch! The Green Pea Spread can be made with fresh or frozen green peas, also known as English peas.

INGREDIENTS

GREEN PEA SPREAD

• 2½ cups fresh green peas or thawed frozen green peas
• ¼ cup packed fresh basil
• 1 tablespoon nutritional yeast
• 1 tablespoons lemon juice
• 1 tablespoon sunflower seed butter or almond butter
• 2 garlic cloves, minced
• ½ teaspoon salt
• Pinch red pepper flakes, or more to taste
• 1–2 tablespoons water

SANDWICH FIXINGS

• 1–2 tomatoes, thinly sliced
• 4–6 romaine lettuce leaves
• 8 slices whole grain bread, toasted
• Dijon mustard, to taste

INSTRUCTIONS

1. If using fresh peas, cook them in boiling water for about 3 minutes or until they turn bright green, then quickly transfer them to a bowl of ice water to cool. Set aside for 5 minutes. If using frozen peas, be sure to thaw them.
2. Drain the peas, transfer them to a food processor, and add basil, nutritional yeast, lemon juice, sunflower seed butter, garlic, salt, red pepper flakes, and 1 tablespoon water. Process until mixture is well combined but not completely smooth—you want to maintain some texture. Add more water if needed to achieve desired consistency. Taste and adjust seasonings as needed. Transfer the spread to a glass bowl.
3. Toast the whole grain bread (2 slices per sandwich). To make each sandwich, spread one toast slice with Dijon mustard and the other slice with ¼ cup of Green Pea Spread. Layer sliced tomatoes and crisp romaine lettuce between the toast slices.

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