Gotta Make Money Pasta

I made-up a new recipe for dinner last night, and have officially named it "Gotta Make Money Pasta". Why? Because it's GREEN!  And finding new ways to use the prolific zucchini this time of year is always helpful.

This is Vegan and Vegetarian.

Cost is probably 50-75 cents per serving.  I got the pesto at Trader Joe's and the artichoke hearts are from Costco.  Start to finish, this is about a 15 minute dinner.

Prepare 1 pound of rotini-shaped Pasta (or penne)

While pasta is boiling, cut 2 zucchini into bite-sized pieces (little chunks, not round slices).

Take about 1 & 1/2 cups of marinated artichoke hearts and cut into bite sized pieces.

Scoop a little of the oil from the artichoke hearts container into a saute pan. Add another 1 tablespoon of olive oil. Heat up to medium-high. Add 1 teaspoon crushed red pepper and 1 teaspoon salt.  Saute the zucchini until almost cooked through. Add artichoke hearts. Cook together another 1 or 2 minutes.

Drain pasta when finished. Add 2-3 Tablespoons of pesto to the bottom of the pasta pot. Add veggies and mix. Add more pesto to tase.

Serve with fresh parmesan.

Cucumber Salad

Summer is the ONLY time to eat cucumbers!  They are super cheap - and they are delicious.  I never buy cucumbers in the winter, when they are bitter and stale and travel 2,000 miles to get to our grocery store.

Nearly all the produce I buy is in season for several reasons.  My favorite reason is that it is the least expensive way to buy produce.  I saw plums at my produce market this week for just 49 cents/pound! 

Another important reason I buy in season is that it is more likely to be local.  Local food means less fossil fuels are burned, and it is better for the environment.  It also supports local farmers and the local economy.

Lastly, in season produce comes to you faster from the farm so it is fresher and more vitamins are inside!

So today, I'm sharing two of my favorite recipes for cucumber salad.  They are super simple and very delicious.

Sweet German-style Cucmber Salad

• 
  
  3 cups cucumbers, thinly sliced
• 
  
  1/2 cup of onion, very thinly sliced

Place cucumbers and onion in a large collanderand sprinkle with salt (about 1 tablespoon).  Shake the collander to cover everything with salt.  Let drain for one hour.  Rinse of salt, lay on a clean kitchen towel, and pat dry.

• 
  
  1/3 cup raw sugar or turbinado sugar (evaporated cane juice)
• 
  
  1/4 cup cider vinegar
• 
  
  1/2 teaspoon celery seed

Mix together in a saucepan.  Bring to a boil, cook and stir until sugar is dissolved.  Pour over cucumbers.  Cover and marinate in refrigerator for several hours or overnight.

Persian-style Cucumber Salad

• 
  
  3 cups cucumbers, thinly sliced
• 
  
  1/2 cup of onion, very thinly sliced

Place cucumbers and onion in a large collanderand sprinkle with salt (about 1 tablespoon). Shake the collander to cover everything with salt. Let drain for one hour. Rinse of salt, lay on a clean kitchen towel, and pat dry.

• 
  
  3/4 cup plain yogurt (see my easy homemade yougurt recipe here, or store bought)
• 
  
  1 tablespoon fresh mint or dill weed

Place cucumbers/onions, yogurt, and mint or dill on a bowl.  Mix well.  Chill at least one hour.

Both these recipes are adapted from Simply in Season: Recipes that Celebrate Fresh, Local Foods in the Spirit of More With Less, page 98.

Zesty Cous Cous with Black Beans and Carrots

Zesty Cous Cous with Black Beans and Carrots

About 60 cents/serving when ORGANIC.  Salad additional.
Serves 3-4
Vegetarian and Vegan as written.
For a Gluten-free option, replace cous cous with quinoa or rice.

1-1/4 cup vegetable broth (increase to 2 cups for gluten-free)
1 cup whole grain cous cous (replace with rice or quinoa for gluten-free)
15-ounce can of black beans, rinsed (or 6 oz. dried, soaked overnight, and boiled 1 hour)
1 cup carrots, finely diced
1/4 cup minced fresh parsley
1/2 teaspoon cumin
1/8 teaspoon ground nutmeg

In a large saucepan, combine the seasonings and broth.  Bring to a boil, then remove from the heat.  Stir in the cous cous, followed by the beans and carrots.  Let sit, covered, for about 10 minutes.  Serve with a salad that has lots of crisp greens.

Gluten-free Instructions:
Pre-cook the rice or quinoa with vegetable broth.  When cooked, combine with all other ingredients.  Serve with crisp salad.

Source: Recipes for Healthy Bliss: Using NatureFoods and Lifestyle Choices to Rejuvinate Your Body and Life, by Susan Smith Jones, Ph.D.

Spinach Pie

As my friend Lisa recently put it, "Sandi", she said,"You need to start writing your food blog again.  You are really letting that slide".  She's right.  I'll admit it.  So I'm back.  Thank you for the kick in the butt, Lisa!

Spinach Pie

Vegetarian, as written.  Filling is vegan and gluten-free, but be careful about the crust you choose as it may not be.  About 75 cents/serving. (6 servings)

10-ounce box frozen spinach (defrosted and drained)

1 & 1/2 cups onion, chopped

3 cloves garlic, minced

2 Tablespoons oil

3 cups crumbled tofu (if silken) or finely diced (if firm)

1 tablespoon lemon juice
1 teaspoon crushed red pepper (adjust to taste)

Salt and pepper

1 pre-made pie crust (frozen OK)

Pre-heat overn to 350 degrees. 

Cook spinach according to package directions (drain well).  Saute onion and add garlic in a large pot over medium heatfor 3 minutes.  Ad spinach, tofu, lemon juice, and seasoning.  Continue cooking fo 5 minutes.

Pour mixture into pie crust. 

Bake for 15-20 minutes until crust is brown.

Source: Meatless Meals for Working People: Quick and Easy Vegetarian Recipes by Debra Wasserman & Charles Stahler, 1998.

Squash with Bulgar Pilaf 2/28

This dish is my tastiest new discovery this year!  It is packed with flavor and is the perfect dish to warm you up on a cold night.

Squash with Bulgar Pilaf

Cooking time: About 45 minutes, maybe less
Makes about 2 quarts (12 Servings)
This will freeze very nicely - make it once and serve it twice!

$0.77 per serving: Vegan (omit yogurt topping and use olive oil)
$0.90 per serving: Vegetarian
$0.90 per serving: Gluten-free (replace bulgar with rice)

For purely organic incredients, add 25 cents per serving.

• 1 large butternut squash or equivalently sized pumpkin
• 1 1/2 cups chopped onions plus 3 medium onions, thinly sliced
• 2 tablespoons unsalted butter or olive oil plus 1/4 cup olive oil
• 1 fresh New Mexico chili, seeded and finely diced (about 1/3 cup)*
• 3/4 pounds cherry tomatoes (or a 14.5 ounce can diced tomatoes)
• 2 teaspoons dried red pepper flakes
• Salt, to taste
• Fresh ground black pepper, to taste
• 2 cups vegetable stock
• 1 3/4 cups bulgar wheat (for gluten-free, use rice instead)
• 3 cups plain yogurt, drained to 2 cups* (omit for vegan)
• 1 1/2 teaspoon crushed garlic

Peel the squash/pumpkin and cut the flesh into 1-inch chunks.  You should have about 2 quarts (8 cups).  This can be done ahead to save time (I pumpkin that I had roasted and frozen in the fall).

In a deep skillet, heat 4 tablespoons olive oil over medium heat.  Add the 3 sliced onions (reserve the copped onions for later) and saute until golden and crisp (about 8-10 minutes).  Drain and set aside.

In the same skillet, add 2 tablespoons butter or olive oil and the chopped onions.  Stir to coat.  "Sweat" the onions over medium-high heat for 2 minutes.  Add the cubed squash and cook, stirring it to lightly sear it on all sides, for 2 minutes.

Add the chili, tomatoes, crushed red pepper, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1 cup water.  Bring to a boil, reduce heat to medium, partially cover, and cook for 15 minutes.

While the squash/pumpkin mixture is boiling, bring vegetable stock to a boil.  Add bulgar (Gluten-free: replace with equivalent rice), cover the pan, and simmer over very low heat for 15-20 minutes until liquid is fully absorbed.

Add the bulgar/rice to the pumpkin mixture and mix gently but thouroughly.  Let it rest for at least 10 minutes so the grain absorbs some of the juices.

Serve the pilaf topped with yogurt and the sauted onion slices.

Adapted from Mediterranean Cooking, by Paula Wolfert (1994).

Cauliflower Pumpkin Pasta 2/25

Yumm-o.  Rachael Ray doesn't focus on vegetarian recipes, but some really great ones can be found in her cookbooks, including this one!

This pasta has an unusual combination of flavors, and it works very well.  The fresh sage really stands out.  If you wanted to serve this as a side dish I think the flavors would blend beautifully with rosemary roasted chicken.  You could also add sausage for a heartier meal.

Pumpkin is packed with carotenoids (as are carrots - that's why they are orange), lutein and zeaxanthin which all attack free radicals (nasty molecules that can attack cell membranes and leave the cells vulnerable to damage).  Lutein and zeaxanthin scavenge free radicals in the lens of the eye, which may help prevent the formation of cataracts and reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.  You can learn more about the benefits of pumpkins here.

In short, pumpkins are very, very good for you.

 

Cauliflower Pumpkin Pasta

Serves 4 in under 30 minutes.

 

$1.00 per serving: Vegetarian or Gluten Free (if served over polenta)

• 
  
  2 Tablespoons extra-virgin olive oil
• 
  
  3 to 4 garlic cloves, chopped
• 
  
  1 large head cauliflower
• 
  
  1 cup vegetable stock
• 
  
  Salt, to taste
• 
  
  1/2 pound cavatappi (hollow corkscrew pasta) or other shaped pasta (replace with cooked polenta for gluten free)
• 
  
  1 cup pumpkin puree* (found on baking aisle, careful NOT to get pie filling)
• 
  
  1/4 cream or half-and-half
• 
  
  1/2 cup grated Parmigiano-Reggiano (grate your own and avoid a shake jar if possible)
• 
  
  A dash of ground nutmeg
• 
  
  Freshly ground black pepper, to taste
• 
  
  3 tablespoons fresh sage leaves (dry will NOT work at all, get the fresh)

Preheat a large skillet (one with a tight fitting lid) over medium heat.  Add the oil and garlic and cook for 1 munite.  Add the cauliflower and turn to coat in oil.  Add the vegetable stock and bring up to a boil.  Place the lid on the pan and simmer the cauliflower for 15 minutes, or until very tender.

Place a pot of water on to boil for the pasta, when boiling add some salt to the water for seasoning and add pasta.  Or, start the polenta, for gluten free.

 

When the pasta is cooked and the cauliflower florets are very tender, remove the lid from the cauliflower and stir in the pumpkin puree and cream.  Heat through, then drain off the pasta and add it to the cauliflower and pumpkin.  Add the cheese, nutmeg, pepper, and sage.  Toss, then season with salt to taste.  Serve with extra cheese to pass at the table with a salad on the side.

 

Gluten-free last step: complete all the same steps above, except do not toss together.  Serve the sauce over the finished polenta.  You might want to add a little sage and parmesan cheese to the polenta while it is cooking so the flavors blend.

 

Adapted from 30-Minute Get Real Meals, by Rachael Ray (2005).

NOTE: I had my leftovers topped with ricotta cheese and that was AWESOME.

*We bought a 25+ pound pumpkin back in November and tokk a few hours one Saturday to process it into puree and roasted pumpkin squares.  This one pumpkin yielded over 30 cups of pumpkin!  To make homemade puree, peel the pumpkin and remove seeds.  Cut into 1 inch cubes.  Put on a cookie sheet, drizzle with olive oil, and toss.  Roast in a 350 degree oven for about 20 mnnutes, check regularly until it is cooked through.  Let it cool.  Freeze as is (for 1 inch cubes) or puree in a cuisinart until a desired texture is achieved.  As it is, unseasoned, this is the perfect baby food!

Onion & Egg Yogurt Egg Curry 2/22

Onion and Egg Yogurt Curry
Served with brown rice and broccoli

• Serves 4
• 20 minutes
  (excludes time cooking hard boiled eggs, which can be done ahead)

Note: I used organic ingredients including cage-free organic eggs, this added 75 cents per serving to my costs.


$0.74 per serving: Vegetarian and Gluten-free
$1.20 per serving: Vegan (substitue firm tofu for egg)


If you aren't used to cooking curries, this may be a very easy one to start with. It is super yummy, with a nice spicy kick. All the spices used are readily available in most supermarkets now.

• 4 tablespoons canola oil
• 1 medium onion, finely chopped
• 2 teaspoons corriander seed, finely ground
• 1 teaspoon fresh ginger, finely grated
• 2 closes garlic, minced
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1 teaspoon cayanne pepper
• 1 cup plain yogurt (whole or low-fat), whisked
• 1/2 teaspoon salt
• 1/4 teaspoon sugar (vegan-omit or substitute turbinado or agave)
• 8 large eggs, hard boiled*, peeled and cut in half

*I had to look up the hard boil process, so I will share it (forgive me if like most people you already know how to do this simple process). Put the eggs in a pan, cover with water about an inch over the top of them, bring eggs and water to a boil together, turn heat off when they reach a boil, come back in 10 minutes.

Heat 3 tablespoons of the oil in a large skillet over medium heat and saute the onion until it turns very dark brown (carmelizing the onion this way adds a sweet, nutty flavor).

Add the spices (exept salt and sugar) and stir constantly over medium heat until the mixture turns golden brown, about 3 minutes. This will happen quickly so be careful it doesn't burn.

Whisking constantly, add the yogurt into the onion mixture. Turn the heat down to low and simmer until the yogurt thickens and the oil separates and begins to float on top. Add the water, salt, and sugar and bring to a boil again, then turn the heat down to a simmer.

Meanwhile, heat a medium skillet over medium heat, add the remaining tablespoon of oil, and place the eggs (cut side down) in the pan. When they brown slightly, turn them over and repeat on the other side. This step helps seal the yolks in so they don't fall out in the curry later. Vegans - do the same with firm tofu instead.


Add the browned eggs (or tofu) to the curry sauce and simmer for an additional minute to heat through. Serve immediately over rice.


Source: 5 Spices, 50 Dishes: Simple Indian Recipes Using Five Common Ingredients, by Ruta Kahate (2007)

Apple Quinoa Salad 1/24/10

Gluten-free, Sugar-free Cooking: Over 200 Delicious Recipes to Help You Live a Healthier, Allergy-Free LifeQuin-what?

Quinoa (pronounced keen-whah) is an ancient grain that has been continually in the diet of people living in and around the Andes for over 6,000 years! These super-cute seeds are extremely high in protien (12-18%) and it is considered by many to be a complete proitien (i.e., it has a balanced set of essential amino acids).

This super-easy, super fast, super nutritious salad can be served as an entree or as a side dish. It makes a great lunch!

Apple Quinoa Salad 1/24/10

Serves 4 as a side dish.

Prep time: 10 minutes. Cooking time: 10-15 minutes. Total time: 20-25 minutes.

 

$1.00 per person: Vegetarian, Vegan, & Gluten-free

• 
  
  1 cup quinoa, well rinsed
• 
  
  2 cups water
• 
  
  1/2 small red bell pepper, chopped (I used Trader Joe's roasted red pepper in a jar)
• 
  
  1/3 cup red onion, chopped
• 
  
  1/2 cup carrot, grated
• 
  
  1/4 cup fresh parsley, chopped
• 
  
  1/4 cup apple cider vinegar (I used raw, organic, & unfiltered)
• 
  
  2-3 tablespoons vegetable broth
• 
  
  Salt and pepper, to taste
• 
  
  1/4 teaspoon ground cinnamon
• 
  
  1 clove garlic, minced
• 
  
  1 large organic apple, chopped (I forgot to buy aples, I used 2 small pears)

Combine the quinoa and water in a 2-quart saucepan. Bring to a boil over high heat. Once the water boils, reduce the heat to low and simmer for 10 to 15 minutes, or until light and fluffy. Set aside to cool.

In a small bowl, combine the red bell pepper, red onion, grated carrot, parsley, cider vinegar, vegetable broth, salt, pepper, cinnamon, and garlic.

Add to the cooled quinoa and stir to mix well. Add the chopped apples.

Recipe from Gluten-Free, Sugar Free Cooking by Susan O'Brien, page 150

Mmmmm. Homemade Pizza! 1/23/10

Tonight is a classic - Homemade Pizza! Our toppings were mozzarella cheese, fire roasted red and yellow peppers (from Trader Joe's), fresh mushrooms, fresh basil, and dried oregano.


This is awesome - make the crust once and get enough crust for 2 pizzas!

 

Basic Pizza Dough

Serves 6 slices (per 12-inch pizza).

Prep time: 5 minutes. Rest time: 1 hour. Cooking time: 12-15 minutes.


Crust only = 3 Weight Watcher points per slice (assumes 6 slices per crust)

The following values are for the crust only (toppings not included).


$0.41 per slice: Vegetarian (given recipe is Vegetarian)
$0.41 per slice: Vegan (replace honey with agave syrup or turbinado sugar)


Sorry, I don't have a Gluten Free option!

• 
  
  1 1/2 cups warm water (105-115 degrees)
• 
  
  1 tablespoon honey
• 
  
  1 tablespoon olive oil
• 
  
  2 1/2 teaspoon (1 packet) active dry yeast

Combine the water and honey. Sprinkle in the yeast and let stand until foamy (under 5 minutes). Stir in the oil.

• 
  
  3 cups all-purpose flour (unbleached & organic, if possible)
• 
  
  1 1/4 cups wheat flour (organic, if possible)
• 
  
  1 1/2 teaspoons salt (sea salt, if possible)

Stir flours and salt thoroughly.

Add the yeast/water mixture to the flour mixture and stir until combined. Knead slightly (only about 1 minute). Put in a bowl, cover with a towel, and let the dough rest in a warm area for 1 hour.

After 1 hour, punch the dough down (deflate) and cut in half. At this point you can freeze 1/2 the dough for later use (SEE NOTES).

Pre-heat your oven as hot as it can go without using the broiler (usually 450-500 degrees).

Put the pan/dish/tray you will use for cooking the pizza into the oven at this time as a hot pizza tray can help prevent sticking.

IMPORTANT - NEVER PREHEAT NON-STICK COOKIE SHEETS (OR SIMILAR). HEATING EMPTY TEFLON COATED ITEMS WILL RELEASE A TOXIC GAS!!!

Take the remaining 1/2 of the dough and roll it our to a 12-inch round on a lightly floured surface.

To prevent sticking, sprinkle a handful of cornmeal on the pre-heated cookie sheet (or whatever you are cooking it on) then put the pizza onto the cooking surface.

TOPPINGS:

Use whatever topings you like! Spread a thin layer of sauce, then your cheese (I like shredded Mozzarella, but good provolone is also VERY tasty), then your toppings. When ready, put the pizza on the lowest rack of your oven and cook for 12-15 miutes.

The pizza is ready when the cheese is fully melted and has a hint of brown.

Let the pizza rest for 5 minutes before slicing.

ENJOY!

Notes: To freeze 1/2 the dough, wrap it twice with saran wrap or put it in a freezer Ziplock bag. When you are ready to use it later, defrost by putting wrapped dough in microwave on high for 30-45 seconds, then work the dough with your hands for a minute to re-mix and even out the temperature.

This pizza dough recipe is adapted from Weight Watchers New Complete Cookbook (2006), page 300.

Pumpkin & Black Bean Burritos: 1/22/10

Whenever possible, we use organic ingredients. They taste better, and are better for you!

These are not typical Mexican flavors. The cinnamon makes you think of pumpkin pie! This could be a great way to trick you kids into eating fresh winter vegetables (hee hee hee!!!).

Pumpkin and Black Bean Burritos
serves 4.
Prep time: 15 minutes. Cooking time: 15 minutes. Total: 30 minutes.

$2.32 per person: Vegetarian
$1.00 per person : Vegan (If omit cheese)
$2.07 per person: Gluten Free (Replace tortillas with brown rice)

• 3 cups pumpkin (peeled and chopped small)
• 1/2 onion (chopped)

Saute in onions large frying pan in 1 tablespoon neutral oil (canola or sunflower) until they start to turn translucent, then add pumpkin and cook until just tender. Add water or apple juice as needed to prevent sticking.

• 2 cups cooked black beans (see note below)
• 1 teaspoon ground cumin
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon salt (sea salt if possible)
• 1/4 cup fresh cilantro, chopped very fine (optional)

Add and cook until heated through.

• 1 large green onion (scallion) or 2 small

Chop fine and add, mix well. Remove from heat.

• 8 flour tortillas or 2 cups cooked brown rice (gluten free)

Warm 4 tortillas at a time in microwave for 30 seconds per batch.

• 1 1/2 cups sharp cheddar cheese (omit for vegan)

Divide bean mixture and cheese among the tortillas and roll up. Garnish as desired (ideas: sour cream, more cilantro).

NOTES:
I always use dry black beans, as they are the least expensive and take up the least amount of storage, but canned black beans are OK too! If you use dried beans, soak 2/3 cup (4 oz.) beans overnight then simmer for 1 1/2 hours before adding to dish. If using canned black beans, rinse well then simmer for 30 minutes before adding to the dish.
You can substitute other winter squash, or even sweet potatoes, for the pumpkin. If you use sweet potatoes, start them cooking when you start the onions as they need longer to cook.

This is adapted from the "Black Bean & Sweet Potato Burritos" from Simply in Season, page 259.