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Recipes from the March 2012 Newsletter

Gratitude Bowl

In the August 2009 newsletter I provided recipes for various bowls that were similar to ones we had enjoyed at a restaurant in Portland, Oregon. These are simple, but delicious meals that are some of our favorite dinners because the ingredients can easily be varied according to what is in season or what you have available in your pantry and refrigerator. In fact, we enjoy these so much that we recently added these bowls to the 10 day live-in program menus and they have become one of the favorite lunches of the participants. The buffet line contains a choice of either brown rice or quinoa as the base for the bowls. Following the grains are six separate bowls containing steamed broccoli, carrots, mushrooms, snap peas, mixed greens, and mung bean sprouts to pile on top of your grain choice. Then there is a bowl of Asian Marinated Tofu (August 2009) if you choose to add some tofu to your dish. To top it all off, we offer a choice of three different sauces to ladle over your grains and veggies: Szechuan Sauce, Asian-Ginger Sauce or Peanut Sauce (all found in the August 2009 newsletter). There are several restaurants in California, called Café Gratitude, where we especially enjoy the various bowls that they offer on their menu. Three of our favorite bowls at Café Gratitude are very similar to these bowls from the August 2009 newsletter: Named “I Am Grateful”, “I Am Accepting”, “I Am Fortified”, they offer a huge bowl of grains topped with various vegetables and a sauce of your choice. Here is my version of a grain and vegetable bowl topped with a simple Tahini Lemon Sauce.

Preparation Time: 15-30 minutes
Cooking Time: 15 (need cooked rice or quinoa)
Servings: 4

2 tablespoons vegetable broth
1 onion, diced
1 carrot, sliced
¼ pound fresh shiitake mushrooms, stems discarded and caps thinly sliced
2 cups broccoli florets
2 cups coarsely chopped kale
1 zucchini, halved lengthwise and sliced
4 to 6 cups cooked brown rice or quinoa
1 cup mung bean sprouts
1 avocado, peeled and chopped (optional)

Place the vegetable broth in a large non-stick skillet with the onion and carrots. Cook, stirring occasionally, until carrot softens slightly, about 5 minutes. Add the shiitake, cover and cook until tender, about 4 minutes. Add broccoli and kale and cook, stirring occasionally until tender about 5 more minutes. Add zucchini and continue to cook until all vegetables are tender, about 3 to 5 minutes longer.
Meanwhile, heat the brown rice or quinoa until warm. To serve, place some brown rice or quinoa, or a combination of both into a large bowl. Top each bowl with some of the cooked vegetable mixture and a few of the mung bean sprouts and avocado chunks. Drizzle a bit of the Tahini Lemon sauce over the top and serve.

Variations: Instead of the shiitake, use oyster mushrooms, crimini or another of your favorites. Instead of the mung bean sprouts use sunflower sprouts, if you can find them in your local market. Add other vegetables that are in season according to their cooking times.

Tahini Lemon Sauce

This is a higher fat sauce because of the tahini which is made from sesame seeds. Use only a small amount to season your bowl, or choose one of the non-fat sauces from the August 2009 newsletter for a lower fat option.

Makes 2 cups

1 cup water
¾ cup tahini
1/3 cup lemon juice
2 cloves garlic, minced
½ tablespoon soy sauce
¼ teaspoon crushed red pepper

Combine all ingredients in a blender and process until smooth. Refrigerate in a covered container for up to one week.

Cauliflower Cocktail

I got the idea for this recipe from a comment that I saw on the internet about a restaurant in Virginia that serves a dish like this as an appetizer instead of shrimp cocktail. I have modified the recipe only slightly to make it a bit easier and to contain less sodium. This is really fun (and delicious) to eat and is a great conversation starter when served as a party appetizer. I just felt I had to share it with all of you because it is something you may never have seen, much less tried, if I didn’t write about it.

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Resting Time: 10 minutes
Chilling Time: 1 hour
Servings: variable

3 quarts water
½ cup Old Bay Seasoning mix
1 onion, quartered
3 whole peeled garlic cloves
¼ cup lemon juice
1 large head cauliflower, cut into 1 inch florets

Cocktail sauce, chilled (see hints below)

Place the water in a large pot and add the seasoning mix, onion, garlic cloves and lemon juice. Bring to a boil, reduce heat and simmer at a low boil for 10 minutes. Remove onions and garlic from broth with a slotted spoon and discard. Return liquid to a boil. Add cauliflower, turn off heat, cover and let rest for 8-10 minutes. Drain at once and spread cauliflower in a single layer on a rimmed baking sheet and let cool for a few minutes on the counter. Place uncovered in refrigerator to finish cooling. Serve with chilled cocktail sauce to dip the cauliflower florets into before popping into your mouth.

Hints: Cut the cauliflower into florets that can easily be dipped once and then popped whole into your mouth. Test the florets for tenderness while they are in the hot water; you don’t want them to be too soft, nor too hard, usually about 8-10 minutes is perfect. The cauliflower may be prepared one to two days ahead of time and covered and refrigerated until serving. It may be served chilled or at room temperature, whichever you prefer. There are many varieties of cocktail sauce available in most supermarkets. Be sure to choose an oil-free variety, and feel free to spice it up a bit more by adding some horseradish and vegan Worcestershire sauce to taste.

Smokey Yam Chili

This delicious spicy bean and yam chili may be made on the stovetop or in a slow-cooker. I usually serve it over brown rice and sometimes top it with a few slices of fresh avocado or some tofu sour cream to tone down the heat a bit.

Preparation Time: 15 minutes
Cooking Time: 1 to 8 hours, depending on cooking method (see hints below)
Servings: 6

1 onion, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
¼ cup water
1 15 ounce can kidney beans, drained and rinsed
1 15 ounce can pinto or black beans, drained and rinsed
2 15 ounce cans fire roasted chopped tomatoes
1 medium garnet yam, peeled and chunked
2 teaspoons chili powder
2 teaspoons ground cumin
2 teaspoons cocoa powder
¼ teaspoon ground cinnamon
Dash chipotle chili powder
Freshly ground black pepper

Place the onion, bell pepper, garlic and water in a large pot and cook, stirring frequently until vegetables soften slightly. Add remaining ingredients and mix well. Bring to a boil, reduce heat, cover and cook for about 1 hour, until yam is tender. Taste and adjust seasonings for more heat, if desired. Serve in a bowl with some baked tortilla chips, or ladle over baked potatoes or whole grains.

Hints: This may also be made in a slow-cooker so it is easy to start in the morning and then return to a simmering pot of chili after a long day at work or play. Place all ingredients in the slow-cooker at the same time and cook on low for 7 to 8 hours or on high for 4 to 5 hours.