Lentil and Barley "Spring Cleaning" Soup

The past week has been marked with lots of events- erratic weather, the equinox and the first official day of spring- that have all indicated the seasons are changing and spring is coming.  That means it's time for spring cleaning! And your fridge should be no exception. Like any spring cleaning act, it's time to get rid of everything to start fresh for spring.  I always find myself frustrated with what to do with a few leftover carrots, greens that are about to wilt or a half used container of mushrooms.  The spring cleaning solution? Put it all in a soup!

Soups are a great way to use up all your winter veggies before they expire.  For my soup, I added lentils as a source of protein and fiber as well as barley to add whole grains (but also because they had to go!). Carrots, mushrooms and butternut squash made up a bulk of the veggie content and I had fresh dill lying around that I used to season.   Choose your own beans and grains and add any additional veggies you need to get rid of.  You will create a balanced, healthy meal that prevents waste.  In addition, you will be satisfied by that amazingly freeing "spring cleaning" feeling and you will have an easy, hearty soup to help get you through the last of the rainy days.

You can add anything to this soup that you need to get rid of. Based on the vegetables you use, experiment with some spices or seasoning.  Also, while your in your fridge, take the opportunity to get rid of anything that has been lurking there all winter.  Check expiration dates, get rid of that old jar of capers and for god's sake throw away the desserts you've been hoarding since the holidays.  Once the old is out, it's in with the new and soon I will be posting the must have's to stock your kitchen for spring.

Lentil and Barley Spring Cleaning Soup

1 small onion
2 cups of lentils
2 cups of barley (already cooked)
Carrots
Butternut squash
Mushrooms
Dill
Salt
Pepper

Begin with a large pot.  Drizzle olive oil and heat over medium.  Dice the onion and saute until translucent.  Soak the lentils in cold water and remove anything that floats, then rinse again to make sure you have removed any debris.  Add the lentils and saute for a few minutes.  Add 4 cups of water and bring to a boil.  Add the vegetables and spices and reduce to a simmer.  Allow the lentils to become tender.  Then, add additional water until you reach your desired thickness.  Remember to account for the barley that will be added at the end.  I added 8 cups total.  Once the lentils and vegetables have fully cooked, add the barley.   Simmer for 15 more minutes then serve and enjoy :)

Note: If you are using a grain that is not cooked, add it at the same time as the lentils and add the required amount of water it will absorb during cooking, in addition to the 4 cups for the lentils.

What makes this bite better?
Lentils are loaded with fiber, protein and important nutrients.  The high fiber content helps regulate blood sugar levels to keep you fuller longer and they also have cholesterol lowering effects. At about 230 calories per cup, they are a dietary gold mine! They make an amazing base for any soup because they blend well with lots of different flavors.  If you are experimenting in the kitchen this is the perfect base to begin with.  Plus, unlike other legumes, lentils do not require a long pre-soak period so they can be made quickly and easily!

Red Cabbage and Brussels Sprout Slaw

I am over winter.  The rain has started and I am welcoming it as a sign that spring is on its way.  However, there are a few foods I will miss as winter slowly passes.  Brussels sprouts and cabbage are two of them.  In what will hopefully be a final homage to these winter veggies, I decided to combine the two to create a unique, crispy salad.  Quick and easy, this recipes takes very little preparation and is perfect to serve alongside a veggie burger, a piece of grilled chicken or fish.  This recipe would also be great raw!

Red Cabbage and Brussels Sprout Slaw

1 head red cabbage
1 pound brussels sprouts
1 tablespoon vinegar
1 tablespoon brown mustard
Olive oil
Salt

Remove any wilted or damaged outer leaves from the red cabbage and the brussels sprouts.  Cut off the bottoms of the sprouts and the cabbage.  Peel the leaves and rinse under cold water.  Stack the leaves of the brussels sprouts and thinly slice the leaves to create strips, then repeat with the cabbage.  Slice the core as thinly as you can or discard.  Toss the thinly sliced pieces together.  Drizzle a very small amount of olive oil to coat.  Lightly sprinkle salt and arrange the slaw on a baking sheet.  Broil on high for approximately 5-8 minutes.  Be sure to keep an eye on the slaw.  The cooking time will vary greatly depending on your oven.  As soon as the slaw begins to cook, toss gently and allow to cook for 3-5 more minutes.  Remove once the pieces turn slightly brown.  The slaw should be crisp with some browning but not burnt.  Combine the mustard and vinegar to create a dressing.  Drizzle over the crisp slaw.  Depending on the size of your cabbage, you may need more dressing.  If this is the case, simply double the recipe until you have enough dressing for your liking. Serve and enjoy :)

What makes this bite better?

Red cabbage has additional health benefits not present in green or savoy cabbage (It's a different color!  Different color= different nutrients).  Red cabbage is an excellent source of polyphenols and anthocyanins which provide tons of antioxidant protection against inflammation and disease.  Brussels sprouts are a good source of fiber and certain studies have shown brussels sprouts aid in protecting DNA from damage. In addition, brussels sprouts are high in glucosinolates which are shown to protect against cancer.

Blueberry Breakfast Smoothie

I heart my immersion blender.  Seriously, if you don't have one, put it on your shopping list for this week.  You can use it for oh so many things, but it has particularly made my mornings better, brighter and healthier.  For me, healthy breakfast has always been a challenge.  I am not a morning person so egg white omelets are out of the question as well as pretty much anything that requires preparation or doing dishes.  But being health conscious, bagels, donuts and fast food are also not an option.  And let's be honest, there is only so much oatmeal a gal can eat.  Enter immersion blender.  The result?  Smoothie heaven!

Everyone loves smoothies.  They are packed with fruit (and veggies if you like!), delicious, and fast. All you need is an immersion blender, fresh or frozen fruit and a to-go cup, and you can have a perfectly healthy breakfast and be out the door.   I will feature new smoothies as I make them, but there are a few staples that I always have on hand.  First, organic vanilla almond milk.  I use this to make all my smoothies (and my oatmeal).  It adds a delicious flavor and leaves out the dairy so you won't have to worry about lactose.  My second staple is flax seed.  It is pretty hard to get flax seed into most foods but you can't even notice once it is blended into a smoothie.  Since I'm not quite ready to fully part with my oatmeal and I appreciate a dose of healthy grains in the morning, I decided to throw that into this week's smoothie creation.

Blueberry Breakfast Smoothie

2/3 cup vanilla almond milk
1/4 cup of oats
3/4 cup blueberries
1 tablespoon flaxseed
about 1/2 cup of ice (less if blueberries are frozen)


Add all ingredients and blend well until smooth.  Enjoy :)

What makes this bite better?
Flaxseed is packed with omega-3 fatty acids and fiber.  Omega-3's are necessary for overall health but they can not be made by the body, they must be obtained through the diet.  People often do not get enough of major dietary sources containing omega-3's such as fish, nuts and seeds, so flaxseed is an excellent addition to up your intake.  In addition, blueberries provide antioxidants and oats reduce cholesterol.  Oats in a smoothie?!  Try it...it's a perfect balanced breakfast in a cup.

Grilled Escarole and Radicchio

Grilled greens seem to be popping up everywhere this winter.  So, I decided to give it a go myself.  They make an exciting and healthy side dish or can even take center stage as a main dish.  The hot vinegar bath is an idea I got from a recipe by April Bloomfield, one of my favorite chefs, on one of my favorite websites.  The recipe is simple and grilling the greens gives a great flavor. I decided to add radicchio, not only for the added health benefits, but for its flavor, texture and color. I used radicchio trevisano rather than regular radicchio because it has a more structured leaf, similar to endive, and grills nicely.  Mostly, I really enjoy the purple color so if you only have regular radicchio it will work just as well- just be sure not to over grill it.

Grilled Escarole and Radicchio with Parmesan and Sunflower Seeds

1 head of endive
1 head of Radicchio Trevisano
2 cups of white vinegar
Olive oil
Parmesan cheese
Salt
Sunflower Seeds

Cut the bottoms off the escarole and radicchio, separate the leaves and rinse well.  Remove additional stems and place them in separate bowls.  Boil 2 cups of vinegar and pour one cup over each bowl.  Toss the leaves in each bowl until they wilt slightly then pour off the excess vinegar.  Heat a grill pan over medium heat.  Add the leaves to the grill pan and allow them to sear on both sides for a few seconds.  Remove from the grill pan.  Finish with a drizzle of olive oil, a sprinkle of sea salt to taste, parmesan cheese and sunflower seeds.  Serve and enjoy!

What makes this bite better?
Escarole and radicchio are both power house vegetables that are not common in most people's diets.  Variety itself is a benefit!  In addition, escarole is high in Vitamins A, C and K and radicchio is packed with antioxidants and essential minerals like magnesium.  If you are like me, you often pass right over these veggies while shopping because you have no idea what to do with them.  This is a great way to try new foods and gain the health benefits!  Sunflower seeds are high in Vitamin E and B as well as polyunsaturated oils to keep you fuller longer and help lower cholesterol.  I sprinkle these little guys on a dish whenever I get the chance to add texture and the health benefits!

Cabbage Salad with Carrots, Apples and Peanuts

A reposting of a winter favorite from February 18th 2011! My how the time flies...

Nothing makes me yearn for spring more than walking through a Farmer's market this time of year.  Right now, the pickins' are pretty slim and I'm over the weekly temptation to buy every type of potato known to man. However, next to the plethora of potatoes linger a few other winter staples- carrots, cabbage, apples- these I can work with.  This salad creation cures my itch for fresh veggies and provides sweet, crunchy hope that spring is right around the corner.

In addition to helping me fight my winter vegetable blues, this salad is also incredibly easy, insanely inexpensive and can feed the masses.  I made this salad twice before and I was not able to get any pictures because my friends and I ate it so quickly.  Any asian style dressing will work for this salad.  I used an organic sesame ginger.  You can also add grilled chicken to the salad to up the protein but the vegetarian version is just as delicious.

Cabbage Salad with Carrots, Apples and Peanuts

1 head green cabbage
3 apples (any kind you prefer)
3 carrots, shredded
1 cup of roasted unsalted peanuts
1/4 cup fresh chopped scallion
Sesame ginger salad dressing
Salt
Grilled chicken (optional)

Clean the cabbage and cut it into quarters.  Slice each quarter into thin shreds, removing any large or very hard pieces.  Place the sliced cabbage in a very large bowl.  Shred the carrots using a mandolin or hand grater.  Clean and cut the apples into bite size pieces.  Chop the peanuts.  Clean and chop the scallion discarding the white ends.  Add all the ingredients to the large bowl.  If using chicken, chop into bite size pieces and add to the bowl as well.  Add 5-6 tablespoons of dressing and toss to coat.  Mix very well before adding more dressing.  This salad takes a bit of work to mix!  Add more dressing if necessary and salt to taste.  Toss again and allow to sit for a few minutes before serving to allow the flavors to blend.  Serve and enjoy!

What makes this bite better?
During the winter months it is often difficult to get your daily filling of veggies, especially if you are a locavore.  This salad is a great way to up your fruit and veggie intake for the day while still being low in fat.  Also, cabbage is an under appreciated veggie loaded with Vitamin C, Vitamin K and fiber!

Kale Salad with Pecans and Ricotta

My best friend Erika's New Year's resolution was to become a better cook.  Boy, have I been reaping the benefits of that!  I have a sous chef whenever I need one and she has been mustering up all sorts of creative things as she gets her feet wet in the kitchen.  Her latest concoction was an amazing kale salad.  Not only was it delicious but I loved the idea of using raw kale as a substitute for lettuce.  During this time of year I can not get enough kale.  However, preparing it raw is even more exciting than all the sautéing and braising I've been doing.  I took the idea and ran with it.  Since the original kale salad, we have prepared a few-but this one tops my list.

Aside from being delicious, this recipe is super easy and can be made in under 10 minutes!  You can portion it into smaller servings and have it for multiple meals during the week.  I used ricotta salata for this recipe because I love its dry, salty texture.  Normal ricotta cheese is not firm enough but any other crumbly cheese, such as feta, would work just as well.

Kale Salad with Pecans and Ricotta
1 bunch of fresh kale
1 cup chopped pecans
1/2 cup crumbled ricotta salata
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
salt and pepper to taste

Clean and dry the kale.  Chop into thin pieces and place into a large bowl.  Add the chopped pecans.  Use a knife to crumble the ricotta salata and add it to the salad as well.  Add the olive oil and lemon juice and toss well to coat.  Add salt and pepper to taste.  Allow the salad to sit for about 10 minutes, tossing once or twice to let the flavors mix.  Serve and enjoy :)

What makes this bite better?

Any time you can enjoy a vegetable in its raw form, the more nutrient dense it is sure to be.  Kale is very high in nutrients, particularly Vitamin A, Vitamin C and Vitamin K and it is also known to have antioxidant and anti inflammatory properties.  There is much debate about which cooking methods preserves these beneficial components, but if we are eating it raw we can be sure that we are reaping all the health benefits its has to offer.  Chomp away!

Chicken and Dumplings with Cauliflower Puree

My sister came up to NYC to visit and in exchange for taking her to some amazing restaurants, she agreed to help me cook something for my blog.  Now I have to tell you that in addition to my mother, my sister is the reason I love to cook.  She falls asleep with the food network on and is always sending me new cookbooks, kitchen gadgets and great ideas.  When we were little she insisted our puppy's middle name be "molto" because  her obsession with Mario Batali.  She was 9.

It was her idea to create a dish using chicken.  Apparently, I don't use it enough.  In addition, we decided to recreate one of our mom's favorite- dumplings.  What does that leave you with but chicken and dumplings?!

In attempt to make this bite better, we decided to use cauliflower puree instead of butter, flour and cream-or whatever you use to make chicken and dumplings.  It's the perfect creation since cauliflower is in season and adds a delicious flavor while maintaining an ideal texture and color.  Not to mention, I got an immersion blender for christmas and I've been dying to make something other than smoothies.

 Chicken and Dumplings with Cauliflower Puree

Cauliflower Puree

1 head of Cauliflower

1 cup of water

1 cup of 1% milk

1/2 cup of chicken stock

salt and pepper to taste

Clean cauliflower and cut into small pieces.  Add 1 cup of water and about 3/4 of the cauliflower to a pot and bring to a boil.  Set remaining cauliflower aside.  Boil for about 5 minutes or until pieces are tender.  Add 1 cup of milk and puree using an immersion blender or food processor.  Add 1/2 cup of chicken stock, blend until well mixed and add salt and pepper to taste.  The texture should be creamy and not too thick or too watery.  Set aside.

Whole Wheat Dumplings

1 cup of whole wheat flour

1 cup of regular flour

1 egg

1 cup of 1% milk

Bring a pot of water to a roaring boil.  Mix all the ingredients in a bowl.  Mixture should be think enough to maintain shape when scooped with a spoon.  Add a pinch of salt to the water.  Dip the spoon into the hot water then scoop a tablespoon amount of the mixture and dunk it into the hot water.  The mixture will fall off the spoon into the water on its own.  Add all the dumplings and allow them to boil until they rise to the top.  Strain and set aside.

Chicken and Dumplings

1 small onion

2 carrots

2 celery stalks

1 teaspoon of parsley, finely diced

2 teaspoons of rosemary, extra to finish

1 pound of chicken breast, cubed

In a pan gently saute the diced onion with a drizzle of olive oil.  Add the carrots, celery, rosemary and parsley and cook for about 5 minutes more.  In a glass dish, combine the sauteed mirepoix and spices with the chicken, dumplings and cauliflower puree.  Bake at 350 degrees for 15 minutes.  Remove from the oven and crumble the remaining cauliflower and rosemary on top.  Bake for an additional 10-15 minutes or until chicken is cooked through and the cauliflower has a nice golden finish. Let stand for 10-15 minutes before serving.

What makes this bite better?

Using the cauliflower incorporates seasonal ingredients, ups the nutritional value and cuts excess fat and carbohydrates from the dish.  The additional whole wheat in the dumplings not only add a unique nutty flavor but extra servings of whole grains!