basic kale and butternut squash soup

Most days I come home from work, tired and hungry, only to find “nothing” to eat. Even though I go shopping probably at least twice or three times as often as most Americans (and probably five times as often as most Americans my age), I always end up with random, mismatched ingredients that struggle to work together. Of course I deal with it: I’ll spread a little marmite and tahini on some toasted bread from the freezer, I’ll eat an entire bunch of bananas (and call it breakfast…or lunch…or dinner…), or I’ll splash some soy sauce onto cold azuki beans and eat them straight from a jar. Oh, the joys of late-night noshing!

But, every once in a while, I get lucky and find that I already have on hand everything I need to make something delicious that feels like a proper meal, or at least a meal that was intentional.

That’s what this recipe is–mostly basics that are easy to keep around, and the type of things that are probably already in your kitchen (or, at least they’re usually in mine, so I’ll make the assumption that you probably have most of them too). For example, olive oil, onions and garlic are kitchen staples, and since butternut squash can be left to sit on the counter forever without going bad, I usually try to have one on hand. And even though I try to soak and cook dried beans (since it’s more economical), I usually have a couple cans of garbanzo and black beans in my pantry, just in case.

And that’s about all there is to this recipe. Add a bit of saffron and lacinato kale and you’ve got a simple soup that is totally satisfying. (Lacinato kale is also called dinosaur kale–the name alone makes me want to eat it. I realize most people probably don’t have this on hand all the time, but since it’s my favorite green, I buy it at least twice a week and I consider it one of my basics. If you don’t have lacinato kale, you can use another type of kale or another green such as chard or spinach.) This soup is really flexible, too. You can also a grain or pasta to this dish, or you can follow my example and soak up the broth with the delicious rye bread I happened to have made the day before.

Basic Kale and Butternut Squash Soup:
1/4 cup extra virgin olive oil
1 medium butternut squash, peeled and chopped into 1 inch pieces
1 medium onion, chopped
2 cloves garlic, minced
1 bunch lacinato kale, stems removed and chopped
1 pinch saffron threads
1 (15 oz) can of chickpeas
about 7 cups vegetable broth
additional salt to taste (if needed, depending on brand of broth)

In a large pot with a lid, heat the oil and add the onions, cooking and stirring for a minute. Once the onions begin to sweat, add a pinch of salt and the garlic, cooking for a couple more minutes. Add the butternut squash and saute for about 8 minutes. Pour in vegetable broth to come to about half way up the squash and seal the pot with a lid. Cook over medium/low heat for about 25 minutes or until squash is almost tender, checking periodically to make sure there is stilll liquid in the pan. Add the rest of the broth, the chickpeas, and the saffron. Finally, add the kale and cover with a lid, cooking until kale has wilted. Before serving, remove the saffron threads (if you can find them); they can be dried and used a second time in another recipe. Pour into bowls and serve with a grain or a hearty bread like my Orange Walnut Rye Bread.

While the texture of this bread wasn’t perfect, the flavor was delicious. I’m going to try to keep the base and experiment with different baking times, temperatures and techniques.

Orange Walnut Rye Bread:
200 grams dark rye flour
80 grams whole wheat flour
3/4 cup warm water
1/3 cup chopped walnuts
2 tablespoons unsweetened cocoa powder
1 1/2 tablespoons blackstrap molasses
1 1/2 tablespoons canola oil
1 tablespoon vital wheat gluten
1 tablespoon golden syrup (or sub agave)
1 tablespoon caraway seeds
1 1/4 teaspoons dry active yeast
1 teaspoon orange zest
3/4 teaspoons salt

Begin by proofing yeast in 1/4 cup of the water plus the golden syrup. Meanwhile, mix together dry ingredients. Once yeast has foamed and is ready, add with remaining warm water, oil and molasses to the dry mixture. Knead for 8 minutes. Cover and allow to rise in a warm place for about 2 hours. Punch down dough and fold over itself. Shape dough into a loaf and all to rest for at least 30 minutes while preheating the oven to 350 F. Bake about 40 minutes, or until bottom sounds hollow when tapped.

happy endings

cranberry beet soup with hearty rye bread

There’s something about beets–their rustic, earthy appearance, the vibrant color and subtle sweetness they develop when cooked, and, most importantly, they have an array of health benefits, to boot. Not only are beets are a good source of iron, they also contain vitamin C, which, among other things, helps our bodies absorb iron.

And, of course, one of my favorite things about beets: their earthy sweetness goes deliciously well with the hearty taste of fresh rye bread.

hearty rye bread with pumpkin seeds

In fact, rye bread is what started it all. The other day, as my Hearty Rye Bread loaf was baking in the oven, and the kitchen smelled warm and sweet, I felt inspired to make an equally warm and wonderful soup, using the flavors of beets, orange and cranberry. Like beets, fresh cranberries are packed with nutrients (vitamin C, fiber, manganese, and vitamin K, to name a few), and they are (still, although barely) in season. The cranberries also add a little tartness that compliments the sweetness of the orange juice, creating a delicious soup with several layers of flavor.

In the photo at the top, I topped the soup with a bit of tarragon (which makes everything taste better, in my opinion). The next day when I was eating leftovers, I also added some golden raisins and sunflower seeds, and I think that added so much to the recipe. The raisins add a simple sweetness that compliments the tartness of the cranberries, and the texture of the nuts and seeds makes the soup much more interesting.

Cranberry Beet Soup:
3 whole beets, tops removed and cleaned thoroughly, roughly chopped
1/2 cup orange juice
1/2 cup pomegranate juice
2 handfuls fresh cranberries
1/2 onion, chopped
1 tablespoon vegetable oil
1 teaspoon caraway seeds
salt to taste
sunflower seeds, golden raisins, and fresh tarragon for serving

Heat the vegetable oil in a large pot over the stove; add the onions and cook until they begin to sweat, then add the caraway seeds and a pinch of salt. Continue cooking, stirring occasionally until the onions are translucent. Add the beets and cranberries and then the orange and pomegranate juices. Add enough water to barely cover everything and simmer until the beets are tender (depending on how large you chopped your beets, about 30 minutes). Wait until cooled and then blend in a blender until smooth. Sprinkle the tops with tarragon, sunflower seeds and golden raisins.

banana cupcakes with peanut butter icing

It’s November and even though MoFo is over, I’m finding more excuses to post. Currently, it’s for Vegan Ventures, which is hosted by Tasty Palettes. In honor of November, which is the National Vegan Month for those living in the UK (and really, I’m there in my heart), Suganya is encouraging people to post vegan entries on their blog this month, and she’s compiling a list of all the entries (I can’t wait to see what else people come up with)! Here’s to more vegan posting!

When I come home for the weekend, it always feels like the holidays. I wake up early and the first thing I do (after getting dressed, fixing a bowl of millet porridge, and brushing my teeth), is go to the grocery store with my mom. Around the holidays, grocery shopping is always a big event; in the past, we took the “divide and conquer” method: dividing the giant list between my mother, my sisters, and myself, each of us taking a cart and going separate directions throughout the store. But since we’ve moved farther out of town and our trips to the bigger grocery stores have become less frequent, we’ve started to spend more time in the store, walking slowly down each aisle, looking at all of the different produce and all the new products lining the shelf walls. Pomegranate and acai gumdrops? Don’t mind if I do. Peppermint marshmallows? They look lovely. I’ll be making a vegan version soon…

Our trips to the grocery store may have calmed down, but the kitchen is still full of an excited energy. I’m always thrilled about my purchases; I’m supposed to be making lunch, but I can’t help myself from doing a little baking too. Angela is asking for something sweet, and she gives me a suggested ingredient list that would horrify any diabetic: chocolate, caramel, marshmallows, bananas, peanut butter…oh yes, and sugar. Lots of it, she said.

I didn’t want to go dessert overload, so I decided to make something that would appease her sweet tooth, but not without some nutritional value. I decided on banana cupcakes with some healthier flours, using the sweetness of the bananas to really make the cake (that’s a pun, dear). Not one to follow recipes well, I looked at these (1, 2, 3) recipes for inspiration, but then decided to throw caution to the wind and do my own thing. I topped them off with some deliciously rich peanut butter icing and a bit of shaved dark chocolate. The result: an Angela-approved dessert. Oh yes, and they’re completely soy free.

If you aren’t a sugar fiend like Angela, you may find that you prefer to reduce the sugar a bit. Especially since these cupcakes will be covered in the icing, they really don’t need to be that sweet. They’re also very banana-y, and even though I used half pastry flour, they’re still a bit dense (not nearly as much as a banana bread, but perhaps more than a cupcake should be). They did however rise very nicely, as you can see from the picture, and for a banana-dessert, they’re surprisingly light. The peanut butter icing adds a really nice touch to these cupcakes. I’m trying to not use as much vegan margarine, because it just makes more sense to products that are more natural and less processed. In this recipe, I used coconut oil, which becomes solid at room temperature, and tapioca flour to thicken it. As the icing sits, it will harden, so if you aren’t using it right away, blend it again before using. If you are topping iced cupcakes with chocolate shavings or other toppings, top quickly after icing before the icing hardens.

oven-ready

Banana Cupcakes:
makes 12
4 ripe bananas
115 grams (1 cup) whole wheat flour
100 grams (1 cup) pastry flour
55 grams (1/2 cup) whole spelt flour
1/2 cup turbinado (raw sugar)
1/2 cup vegetable oil
1 tablespoon apple cider vinegar
1 teaspoon cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt

Preheat oven to 350 F and line a cupcake tin with baking cups.

Mix together bananas, oil, sugar, and vinegar. Really cream these together well, as this step is one of the most important in creating air pockets that will help give your cake a light, airy texture. In a separate bowl, combine dry ingredients. Add the dry ingredients to the wet and mix until combined.

Divide the batter between the 12 cups. The cups should be almost full, but not quite. The cupcakes hold their peaks well and will rise nicely, so don’t worry if the cups seem a little more full than usual.

Bake in the preheated oven for about 20 minutes, until an inserted toothpick comes out clean. Remove from tin and allow to cool on a wire rack. Top with peanut butter icing (below) and fresh shavings of a good dark chocolate.

rising action

Peanut Butter Icing:
makes enough for 12 liberally-iced cupcakes
2 cups powdered sugar
1/2 cup organic peanut butter, unsalted and unsweetened
1/4 cup nondairy milk
2 tablespoons coconut oil, brought to liquid form
1/2 tablespoon tapioca starch
1 teaspoon vanilla
1/8 teaspoon salt

Make sure coconut oil is at liquid form (place jar in a bowl of hot water) before beginning. With an electric mixer, blend everything together for a couple of minutes until completely smooth.

spiced orange banana bread with pistachios

When I was in Oxford several years ago, I used to bake banana bread at least once a week. The delicious smells of banana and cinnamon would float through the hall and down the stairs, summoning the boys on the floor below and the girls on my floor to gather in our third-floor kitchen. There we would talk and enjoy each other’s company as we satisfied ourselves with warm slices of the sweet, moist bread on those chilly autumn afternoons.

Since one of those housemates is in town this week from NYC, she asked me to make some banana bread for her. I know she’s up for trying new things, so I decided to play with this recipe and make this banana bread extra special for her. I used a combination of spelt and whole wheat flours for all their healthy goodness, and I mixed in a little bit of teff and blackstrap molasses to add a mild earthy flavor with a subtly nuttiness. I balanced those flavors with a zing of orange zest and warming spices, and then I sweetened the whole thing with agave nectar and brown rice syrup. I divided the batter between four mini-loaf pans and topped each one with a different flavor that I thought would compliment the other flavors nicely. The result was a delicious, moist bread, packed with nutrition and flavor.

toppings (clockwise from top left): ground pistachios,

Don’t be intimidated by the long ingredient list; you probably have most of the spices in your pantry, and if not, you can substitute with extra cinnamon or add some allspice. The teff flour may be more difficult to find, and although you can substitute whole wheat, spelt, or some other flour in its place, it really is worth the extra effort to get your hands on some teff. I was able to find it at Whole Foods, or you can order online here. Teff gives a unique sweet fragrance and nutty flavor, and it is one of the most nutrient-dense grains, so give it a try!

an inside view

Spiced Orange Banana Bread:
makes 4 mini (5.5″ x 3″) loaves

105 g (1 cup) whole spelt flour
85 g (1/2 cup) whole wheat flour
40 g (1/4 cup) whole teff flour
3/4 cup agave
1/4 cup brown rice syrup
1/4 cup coconut oil (gently warmed, if necessary, until in liquid form)
1/4 cup nondairy milk, if necessary
4 bananas*
2 teaspoons apple cider vinegar
1/2 tablespoon blackstrap molasses
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon cloves
1/4 teaspoon cardamom
1/4 teaspoon nutmeg
1/4 teaspoon freshly grated orange zest
crushed pistachios, shredded coconut, chocolate chips, sliced almonds to sprinkle on top

1. Preheat oven to 350F. Grease 4 mini (5.5″ x 3″) or 2 regular (8″ x 4″) loaf pans.

2. In a large mixing bowl, combine all of the dry ingredients. In another bowl, mix together wet ingredients (except for milk). Add wet ingredients to dry ingredients. The consistency should be like a smoothie. If it is too dry, add some of the nondairy milk until it is wet enough.

3. Pour batter into pans and sprinkle with desired toppings. I used crushed pistachios, chocolate chips, shredded coconut and sliced almonds. I think crystalized ginger would also be delicious.

4. Bake for 30 minutes, until toothpick comes out clean. They may appear a little darker in color than typical banana bread because of the teff and molasses, so don’t take them out too soon.

about to go into the oven

About the nutrition of this recipe:

• Teff has a very high calcium content, and contains high levels of phosphorous, iron, copper, aluminum, barium, and thiamin. It is considered to have an excellent amino acid composition, with lysine levels higher than wheat or barley. Teff is high in protein, carbohydrates, and fiber.
• Spelt Flour is made from the spelt grain, which is a good source of protein, fiber and vitamin B3. Although some of these nutrients are lost as the grain is processed into a flour, using whole spelt flour ensures that you are still retaining much more of those nutrients than if you were using a more refined flour.
  
• Blackstrap Molasses is the most nutrient-dense (and also the least sweet) type of molasses. Just 2 teaspoons contains about 18% the RDA of manganese, 15% the RDA of iron, plus copper, calcium, magnesium, potassium, and vitamin B6)
• Virgin Coconut Oil has received a lot of press in the past decade. Make sure to select one that is free from trans fats. Coconut oil does contain saturated fat (in fact, it is mostly saturated fat), but studies have shown that plant-based saturated fats are an important part of our health and they may reduce the risk of certain cancers, strengthen the immune system, increase metabolism, and actually lower cholesterol. For more information, start here.
  
• Agave is an all-natural sweetener that is low on the glycemic index, so it won’t make your blood sugar spike as easily.
  
• Brown Rice Syrup contains complex carbohydrates from brown rice and sprouted brown rice or barley, which also help inhibit dramatic shifts in blood sugar levels, and is much better than using refined sugar.

all wrapped up

Nutrition Information:
per mini loaf
calories: 704, fat: 15.5 g, carbs: 137 g, sugar: 85 g, fiber: 11 g, protein: 8 g, iron: 19%

per 1/4 of a mini loaf
calories: 176, fat: 4 g, carbs: 34 g, sugar: 21 g, fiber: 3 g, protein: 2 g, iron: 5%

Nutrition information is based on information provided by Bob’s Red Mill Whole Spelt Flour, Bob’s Red Mill Whole Grain Teff Flour, Almond Dream Unriched Unsweetened Enriched Almond Milk, Plantation Unsulphered Blackstrap Molasses, Madhava Organic Amber Agave Nectar, Lundberg Sweet Dreams Organic Brown Rice Syrup, Spectrum Organic Virgin Unrefined Coconut Oil.

hearty rye bread with pumpkin seeds

Ooooh, rye bread. One of my favorites. This recipe uses dark rye flour, blackstrap molasses, and a bit of cocoa powder to make an especially hearty loaf. Paired with the pumpkin seeds, which become perfectly toasted while the bread is baking, the result is a rich and complex flavor that can best be described as . . . addictive.

I based my rye bread recipe off of this one, but I changed it a little bit, so I’m rewriting it with my changes and with instructions for making it without a bread machine.

Dark Rye Bread:
makes one loaf
1 1/4 cups warm water, divided
4 tablespoons agave, divided
2 1/4 dry active yeast
2 cups whole wheat flour
1 1/2 cups rye flour
1 teaspoon salt
1 tablespoon unsweetened cocoa powder
3/4 teaspoon caraway seed
2 tablespoons blackstrap molasses
1 tablespoon vegetable oil
1/4 cup pumpkin seeds for topping

Proof yeast with about 1 teaspoon of agave in 1/4 cup of water. Set aside for about 10 minutes.

Meanwhile, combine dry ingredients. After about 10 minutes, the yeast mixture should puff up. Add it to the flour mixture, and also add additional water, oil, and 3 tablespoons agave. Mix until well combined and then knead for about 8 minutes. Place in a well-oiled bowl and cover with a wet tea towel or cling wrap. Set in a warm place, away from drafts and allow to rise for about 1.5-2 hours, until dough size has doubled.

Punch down the dough and shape into a loaf. Place loaf onto a baking sheet; then, using a small, sharp knife, make a clean incision about 1/2″ deep across the top of the loaf. Cover the loaf again and allow to rest 30 minutes – 1 hour; meanwhile, preheat the oven to 375 F. Just before you put the bread into the oven, lightly brush the top of the loaf with the remaining tablespoon of agave. Sprinkle with pumpkin seeds and then place in the oven.

Bake for about 40 minutes. The color will be dark because of the molasses, rye and cocoa, but don’t take the bread out too soon. Measure the internal temperature of the bread (it should be at about 190F) to make sure it has fully cooked. If after 40 minutes the bread isn’t quite fully cooked, you can turn off the oven and leave it in for a couple minutes longer, allowing the residual heat to finish cooking the loaf.

And, my Pumpkin Buckwheat Silver Dollar Pancakes were featured on vegan.com! That was quite a surprise. View the post here.

Pink Lady Salad

Well, despite the title of this post, this Saturday actually hasn’t been too lazy, but it has been relaxing. I woke up early this morning because I wanted to walk to the farmers’ market and run a few other errands downtown before it became too hot outside. I was excited that I needed to go back for a jacket when I left the apartment at 7:30, but a few hours later, I shed my outer layer and found myself wishing for a real autumn as I kicked a few stones into an overgrown field. Despite the increasing warmth and the run-down, abandoned surroundings, my spirits remained high as I thought about the goods in my bags: onions, zucchini, tomatoes, and delicata squash from the market; a couple of books from the library; a growing pile of pecans (for eating) and leaves (for art class); my diana camera with a (finally!) completed roll of film. I was looking at the road as I walked for more art materials (and possibly to avoid telling another friendly man in a truck that I am fine walking and that I don’t need a ride) when I saw a small cluster of dandelions growing from beneath a bush. They were over a foot tall, which is impressive because it seems that usually they are pulled or picked before they reach six inches. Not that the size of the dandelion really matters. What I was actually excited about was the bundle of tall greens beneath the flowers. Although the grocery stores in Abilene have gotten better about stocking their produce sections, the dark, delicate leaves of dandelions have yet to grace the shelves. I grabbed a handful of the greens, making note of the general area so that I could return for more later…

Dandelion Greens

Don’t worry, mom, I washed the leaves well (although it was after taking the picture). Talk about fresh produce! If only that were the case more often. Generally, living in Abilene and trying to eat fresh/organic/locally is quite a challenge. I would really like to take part in the Eat Local Challenge, but I know that realistically, I would have to declare so many items as exceptions that I wonder what is the point? Maybe next October I’ll be living in a place where that would be realistic. But for now, I’ll end with this simple, somewhat-local salad recipe–the perfect way to enjoy something fresh and cool on a beautiful, lazy Saturday afternoon.


Pink Lady Salad
(for men, too!)

a few of handfuls of arugula, spinach, and dandelion greens
a large handful of broccoli sprouts
the seeds from half a pomegranate
about 2 T raw pumpkin seeds
three small tomatoes, halved
about 1/4 c carrot and sage almond butter (recipe to follow)
a few sprigs of fresh mint
a drizzle of balsalmic vinegar (I used a fig-infused variety but regular would be fine)
a pinch of salt

combine everything and toss before serving

Carrot and Sage Almond Butter

I based the recipe for my Carrot and Sage Almond Butter off Tofu for Two’s Carrot Almond Spread with Sage. I decided, however, to make a few changes as I wanted a thicker paste and I wanted the sage to be a stronger flavor. Also, I didn’t toast my almonds (per the original recipe), but I still slightly cooked the carrot. I would like to try an all-raw version of this soon, but here it is in the meantime.

Carrot and Sage Almond Butter
100 g almonds, soaked for three or four hours, then drained
1 medium carrot, sliced
1 big clove garlic, sliced
8 large sage leaves
1 tsp. apple cider vinegar
1/2 teaspoon salt, or more to taste

I placed the carrot and garlic in a pan, barely covered with water and cooked for a few minutes until the carrot was just beginning to feel tender. I then placed all the ingredients in the blender, adding some of the water from cooking the carrots until the mixture blended well into a smooth paste. You may need to add additional water to get the desired consistency. I kept mine pretty thick because I prefer a hardy dip, but this would also be a delicious salad dressing if thinned.