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Madras Lentil Curry
The word "Madras" in this recipe refers to the type of curry powder used to create a unique spice blend of curry leaves, turmeric, coriander, cumin, cinnamon, cloves, chile pepper, bay leaves, fenugreek, allspice, and black pepper.
SERVINGS
4
INGREDIENTS
2 tablespoons olive oil
4 garlic cloves, minced
2 tablespoons minced peeled fresh ginger
1 red bell pepper, cut into 1/2-inch pieces
1 small cauliflower (2 pounds) cut into florets
3/4 pound all-purpose potatoes, peeled and cut into 1/2-inch chunks
2 tablespoons curry powder, preferably Madras
1 teaspoon ground cumin
1 teaspoon ground coriander
2 1/2 cups canned tomatoes, chopped, with their juice
3/4 teaspoon salt
1/4 teaspoon freshly ground blck pepper
1 cup frozen peas, thawed
1/2 cup palin low-fat yogurt, for serving (optional)
1 cup lentils, picked over and rinsed
PREPARATION
1. In 5-quart Dutch oven or large saucepan with lid, heat oil over low heat. Add garlic and ginger and cook, stirring frequently, 1 minute or until garlic is tender. Stir in bell pepper and cook, stiring frequently , 1 minute, or until garlic is tender. stir in bell pepper and cook, stirring frequently 5 minutes or until tender.
2. Stir in cauliflower, potatoes, lentisl, curry powder, cumin, coriander, and cook 2 minutes or until well coated
3. Add tomatoes , salt, black pepper, and 1 3/4 cups water and bring to a boil. Reduce to a simmer and cover. Cook 30 minutes, or until lentils are cooked through and vegetables are tender.
4. Stir in peas and cook 1 minute, or until heated through. Divide curry evenly among plates and top each serving with yogurt if desired.
NUTRITIONAL INFORMATION
(based on individual servings)
Calories: 375
Total Fat: 9 g
Saturated Fat: g
Cholesterol: mg
Sodium: mg
Carbohydrates: g
Fiber: g
Protein: g
Originally published in
Find this article at: http://www.thedailygreen.com/healthy-eating/recipes/431
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Thursday, October 23, 2008
Wednesday, October 22, 2008
Spring Greens Stir Fry
Make a simple, casual meal of these spring greens by accompanying it with a wedge of cheese, crusty bread and maybe some sautéed wild mushrooms. I'm a big fan of award-winning goat cheese by Capriole called Old Kentucky Tomme: It's a slightly aged, semi-hard cheese that melts in your mouth. You can purchase the cheese by going to www.capriolegoatcheese.com.
1 1/2 pounds assorted fresh greens such as kale, chard, collard, beet or mustard greens, stalks and spines removed, washed well and drained
2 tablespoon extra-virgin olive oil
1 to 2 large garlic cloves, finely chopped
Kosher or sea salt and freshly ground black pepper
2 teaspoons fresh lemon juice
1. Make sure your greens are well washed. Allow to drain in a colander but do not spin dry (a little water will help steam the greens as they cook).
2. Place a large wok or skillet (not nonstick) over medium heat for two minutes. Add the oil and garlic and half the greens. Stir constantly, adding the additional greens as they cook down.
3. Add a tablespoon of water, cover with a lid, and steam the greens for about two minutes, or until they are tender but still bright green. Transfer to plates and top with sautéed mushrooms, if desired. Serve with cheese, bread, and a glass of crisp white wine.—Susie Quick.
1 1/2 pounds assorted fresh greens such as kale, chard, collard, beet or mustard greens, stalks and spines removed, washed well and drained
2 tablespoon extra-virgin olive oil
1 to 2 large garlic cloves, finely chopped
Kosher or sea salt and freshly ground black pepper
2 teaspoons fresh lemon juice
1. Make sure your greens are well washed. Allow to drain in a colander but do not spin dry (a little water will help steam the greens as they cook).
2. Place a large wok or skillet (not nonstick) over medium heat for two minutes. Add the oil and garlic and half the greens. Stir constantly, adding the additional greens as they cook down.
3. Add a tablespoon of water, cover with a lid, and steam the greens for about two minutes, or until they are tender but still bright green. Transfer to plates and top with sautéed mushrooms, if desired. Serve with cheese, bread, and a glass of crisp white wine.—Susie Quick.
Penne with Swiss Chard
6 ounces Penne or other tubular pasta
1 ½ ounces Chard
¼ teaspoons dried hot red pepper flakes
1 small onion
¼ cup heavy cream, or milk but will be a bit watery
2 teaspoons butter
¼ teaspoon nutmeg
2 tablespoons grated Parmesan
Fill a 4 quart kettle three fourths full with salted water and bring to a boil for pasta Chop chard into ¼ inch wide pieces and finely chop separately red pepper flakes and onion. In a 12 inch heavy skillet cook onion in butter over moderate heat, stirring occasionally, until golden brown, about 15 minutes. Add Swiss chard and cook, stirring 15 minutes until tender. While chard mixture is cooking, cook pasta in boiling water until al dente and drain in a colander. Add pasta to chard mixture with red pepper flakes, cream and nutmeg and cook, stirring 1 minute. Remove skillet from heat and stir in Parmesan, salt and pepper to taste.
1 ½ ounces Chard
¼ teaspoons dried hot red pepper flakes
1 small onion
¼ cup heavy cream, or milk but will be a bit watery
2 teaspoons butter
¼ teaspoon nutmeg
2 tablespoons grated Parmesan
Fill a 4 quart kettle three fourths full with salted water and bring to a boil for pasta Chop chard into ¼ inch wide pieces and finely chop separately red pepper flakes and onion. In a 12 inch heavy skillet cook onion in butter over moderate heat, stirring occasionally, until golden brown, about 15 minutes. Add Swiss chard and cook, stirring 15 minutes until tender. While chard mixture is cooking, cook pasta in boiling water until al dente and drain in a colander. Add pasta to chard mixture with red pepper flakes, cream and nutmeg and cook, stirring 1 minute. Remove skillet from heat and stir in Parmesan, salt and pepper to taste.
Caldo Verde --- Kale, Chard, Collards
Ingredients
1 pound kale, Swiss chard, collards or turnip greens, washed, spun dry, thick stems pulled off
6 ounces Portuguese ChouriHo sausage, sliced 1/2-inch thick (or substitute Spanish Chorizo)
2 tablespoons olive oil
1 large sweet onion, minced
2 teaspoons salt
1/2 teaspoon freshly ground black pepper
2 large garlic cloves, minced or pureed
4 large baking potatoes, peeled and sliced thin
2 quarts cold water
Directions
Take whatever greens you are using and stack several leaves on top of each other. Starting at the wide side, roll the stack up into a tight cylinder. Slice across the cylinder with a very sharp knife to make thin, hairlike shreds. Repeat with remaining leaves. Set aside shredded greens.
Heat 1 tablespoon olive oil in a large kettle over medium high heat. Add sausage slices and fry until lightly colored and fat is rendered, about 10 minutes. Remove from pot with slotted spoon and reserve. Add remaining tablespoon oil to pot, then add onions and salt and pepper. Stir well, then cook, stirring occasionally, until onions are softened, 5 minutes. Add the garlic, stir, and cook one minute until its aroma is released. Add the potatoes, turn the heat to medium high, and saute 3 to 5 minutes until onions and potatoes begin to color. Add the water, cover, and simmer over low heat until potatoes can be mashed easily against side of pot with a wooden spoon, about 25 minutes. When potatoes are soft, turn off the heat and use a potato masher to thoroughly crush and blend. Add the sausage, turn the heat on to medium, and simmer 5 minutes to bring the flavors together. Stir in the greens and cook 5 minutes until bright green and tender. Taste, adjust seasoning, and serve.
This soup, literally Green Soup, could be called the national dish of Portugal. It is traditionally made with a type of flat green cabbage called couve gallego.
The method of slicing leaves like this is called a chiffonade in the French lexicon. Important to get them thin enough that they will cook quickly.
1 pound kale, Swiss chard, collards or turnip greens, washed, spun dry, thick stems pulled off
6 ounces Portuguese ChouriHo sausage, sliced 1/2-inch thick (or substitute Spanish Chorizo)
2 tablespoons olive oil
1 large sweet onion, minced
2 teaspoons salt
1/2 teaspoon freshly ground black pepper
2 large garlic cloves, minced or pureed
4 large baking potatoes, peeled and sliced thin
2 quarts cold water
Directions
Take whatever greens you are using and stack several leaves on top of each other. Starting at the wide side, roll the stack up into a tight cylinder. Slice across the cylinder with a very sharp knife to make thin, hairlike shreds. Repeat with remaining leaves. Set aside shredded greens.
Heat 1 tablespoon olive oil in a large kettle over medium high heat. Add sausage slices and fry until lightly colored and fat is rendered, about 10 minutes. Remove from pot with slotted spoon and reserve. Add remaining tablespoon oil to pot, then add onions and salt and pepper. Stir well, then cook, stirring occasionally, until onions are softened, 5 minutes. Add the garlic, stir, and cook one minute until its aroma is released. Add the potatoes, turn the heat to medium high, and saute 3 to 5 minutes until onions and potatoes begin to color. Add the water, cover, and simmer over low heat until potatoes can be mashed easily against side of pot with a wooden spoon, about 25 minutes. When potatoes are soft, turn off the heat and use a potato masher to thoroughly crush and blend. Add the sausage, turn the heat on to medium, and simmer 5 minutes to bring the flavors together. Stir in the greens and cook 5 minutes until bright green and tender. Taste, adjust seasoning, and serve.
This soup, literally Green Soup, could be called the national dish of Portugal. It is traditionally made with a type of flat green cabbage called couve gallego.
The method of slicing leaves like this is called a chiffonade in the French lexicon. Important to get them thin enough that they will cook quickly.
Thursday, September 4, 2008
Cream of Broccoli Soup
Steam 2 heads of broccoli til done. Cook 1 sm potato. Saute 1 sm onion and 2 garlic minced in some butter til clear. Put all in blender, add about 1/2 can coconut milk or enough to let it blend well. You can leave some of the onion out if you want there to be more texture to the soup. Heat up in pan and add some beef broth powder (about 2 t.).
I served it with fish and some bread for a meal.
I served it with fish and some bread for a meal.
Friday, August 22, 2008
Korean Cold Soup
Is that ice in my soup?
Glenn Koenig / LAT
Shaved ice adds just the right frost factor to mul naeng myun, with thinly sliced beef, pickled cucumber, radish and buckwheat noodles.
Chill out with a bowl of naeng myun, the Korean specialty with springy noodles and a tangy broth.
By Denise Martin, Special to The Times August 29, 2007
Summer in Koreatown has long been marked by the sounds of slurping. The season for naeng myun -- cold noodles -- is now in full swing, and at restaurants across the neighborhood, huge bowlfuls of chewy buckwheat noodles quickly disappear. Occasionally there are pauses for a spoonful of icy-cold tangy broth, a bite of crunchy pickled daikon or cucumber, a sliver of crisp-sweet Asian pear, or a slice of tender beef brisket.Naeng myun is a light, refreshing dish from North Korea especially popular during the humid summers of the Korean peninsula's monsoon season. At the restaurant chain Yu Chun in Los Angeles, the broth is icy cold -- with snowy, shaved ice piled on top. It's not unheard of at restaurants here to find ice cubes floating in one's broth, although the practice of adding ice isn't de rigueur in the Koreas.
The soup is traditionally made with a combination of beef broth and dongchimi brine (the clear liquid used for pickling a particular type of daikon kimchi), and its cold temperature doesn't stun or overwhelm so much as heighten the interplay between sweet noodles and sour soup.In mul naeng myun (cold noodles in soup), the most popular preparation of naeng myun, noodles are piled high in the cool, beefy-tangy broth. Other traditional styles include hoe naeng myun (cold noodles with raw fish), in which the noodles are topped with slices of raw fish and mixed with a chile-pepper dressing, and yeolmu naeng myun (cold noodles with young radish), served with fermented baby radish in the soup.Mul naeng myun always comes with that neat stack of thinly sliced beef, typically brisket or shank, lightly pickled cucumber and daikon, sliced pear and half a hard-boiled egg -- a small mountain of chewy and crunchy textures.
The slurping may not commence, however, without a dollop of Asian hot mustard, a splash of vinegar and a sprinkling of sugar administered table side.Tangy mul naeng myun is so popular a refresher that it also doubles as a palate cleanser after a main course of kalbi, Korean barbecue beef short ribs. Large bowls of it are dropped off at the table like entree-size desserts, complete with new sets of chopsticks and soup spoons. The sweet noodles and cold broth feel just right after the parade of sticky, sauced beef.Making the dish from scratch requires only enough time to make a quick beef stock and enough patience to allow the soup to cool to an icy temperature.Most important, according to several Korean restaurants with a signature naeng myun, is striking the right balance between homemade beef broth and the dongchimi (watery radish kimchi) brine, sold in large tubs at most Korean grocers. The brine typically is made with water, garlic, ginger, green onions, chiles and pear.Selecting the right noodle is also key. Korean buckwheat noodles, available here in packages with generic English labeling such as "Oriental style noodles," are the common and most popular noodles used in cold preparations. They're made with a mix of buckwheat and sweet-potato flours and have a slightly sweeter and chewier texture than soba, the Japanese counterpart made of buckwheat and wheat flours.One popular alternative is arrowroot noodles, which are slightly gelatinous and more elastic. Restaurant servers often cut the noodles with scissors right at the table to make them easier to eat.At Korean markets, there are long rows of noodles of all kinds: rice noodles, buckwheat noodles, unrefined buckwheat noodles, etc. But ingredients are listed in English on the back of the package; look for buckwheat flour and sweet-potato starch (or for arrowroot, if you choose).In addition to traditional mul naeng myun, another great version of Korean cold noodles to make at home is a seafood variation with a shrimp- and fish-based broth. Like hoe naeng myun, it has skate wing -- but cooked, just until slightly firm but tender. And the broth takes even less time to make than the traditional beef naeng myun.The only other requisite is a set of really big bowls. Punch bowls would not be out of order.
Glenn Koenig / LAT
Shaved ice adds just the right frost factor to mul naeng myun, with thinly sliced beef, pickled cucumber, radish and buckwheat noodles.
Chill out with a bowl of naeng myun, the Korean specialty with springy noodles and a tangy broth.
By Denise Martin, Special to The Times August 29, 2007
Summer in Koreatown has long been marked by the sounds of slurping. The season for naeng myun -- cold noodles -- is now in full swing, and at restaurants across the neighborhood, huge bowlfuls of chewy buckwheat noodles quickly disappear. Occasionally there are pauses for a spoonful of icy-cold tangy broth, a bite of crunchy pickled daikon or cucumber, a sliver of crisp-sweet Asian pear, or a slice of tender beef brisket.Naeng myun is a light, refreshing dish from North Korea especially popular during the humid summers of the Korean peninsula's monsoon season. At the restaurant chain Yu Chun in Los Angeles, the broth is icy cold -- with snowy, shaved ice piled on top. It's not unheard of at restaurants here to find ice cubes floating in one's broth, although the practice of adding ice isn't de rigueur in the Koreas.
The soup is traditionally made with a combination of beef broth and dongchimi brine (the clear liquid used for pickling a particular type of daikon kimchi), and its cold temperature doesn't stun or overwhelm so much as heighten the interplay between sweet noodles and sour soup.In mul naeng myun (cold noodles in soup), the most popular preparation of naeng myun, noodles are piled high in the cool, beefy-tangy broth. Other traditional styles include hoe naeng myun (cold noodles with raw fish), in which the noodles are topped with slices of raw fish and mixed with a chile-pepper dressing, and yeolmu naeng myun (cold noodles with young radish), served with fermented baby radish in the soup.Mul naeng myun always comes with that neat stack of thinly sliced beef, typically brisket or shank, lightly pickled cucumber and daikon, sliced pear and half a hard-boiled egg -- a small mountain of chewy and crunchy textures.
The slurping may not commence, however, without a dollop of Asian hot mustard, a splash of vinegar and a sprinkling of sugar administered table side.Tangy mul naeng myun is so popular a refresher that it also doubles as a palate cleanser after a main course of kalbi, Korean barbecue beef short ribs. Large bowls of it are dropped off at the table like entree-size desserts, complete with new sets of chopsticks and soup spoons. The sweet noodles and cold broth feel just right after the parade of sticky, sauced beef.Making the dish from scratch requires only enough time to make a quick beef stock and enough patience to allow the soup to cool to an icy temperature.Most important, according to several Korean restaurants with a signature naeng myun, is striking the right balance between homemade beef broth and the dongchimi (watery radish kimchi) brine, sold in large tubs at most Korean grocers. The brine typically is made with water, garlic, ginger, green onions, chiles and pear.Selecting the right noodle is also key. Korean buckwheat noodles, available here in packages with generic English labeling such as "Oriental style noodles," are the common and most popular noodles used in cold preparations. They're made with a mix of buckwheat and sweet-potato flours and have a slightly sweeter and chewier texture than soba, the Japanese counterpart made of buckwheat and wheat flours.One popular alternative is arrowroot noodles, which are slightly gelatinous and more elastic. Restaurant servers often cut the noodles with scissors right at the table to make them easier to eat.At Korean markets, there are long rows of noodles of all kinds: rice noodles, buckwheat noodles, unrefined buckwheat noodles, etc. But ingredients are listed in English on the back of the package; look for buckwheat flour and sweet-potato starch (or for arrowroot, if you choose).In addition to traditional mul naeng myun, another great version of Korean cold noodles to make at home is a seafood variation with a shrimp- and fish-based broth. Like hoe naeng myun, it has skate wing -- but cooked, just until slightly firm but tender. And the broth takes even less time to make than the traditional beef naeng myun.The only other requisite is a set of really big bowls. Punch bowls would not be out of order.
Tuesday, July 22, 2008
Quinoa, cucumber, and tomato salad
Soak quinoa 1/2 hr. Rinse well. Cook in rice cooker - 1 c. quinoa 2 1/2 c. water.
Marinade:
2 limes, squeeze juice out
2 garlic, minced
about 1/4 c. olive oil
salt to taste
Add to quinoa:
fresh cucumber and tomatoes
whatever fresh herbs on hand ( I did basil one day and cilantro and mint another)
ripe avocado chunks
Add leftover roast chicken cut ups to make it a meal.
Marinade:
2 limes, squeeze juice out
2 garlic, minced
about 1/4 c. olive oil
salt to taste
Add to quinoa:
fresh cucumber and tomatoes
whatever fresh herbs on hand ( I did basil one day and cilantro and mint another)
ripe avocado chunks
Add leftover roast chicken cut ups to make it a meal.
Roast Chicken
I cooked my first Chicken roast this week and I was pretty excited about it. I bought a Free Range, whole chicken from Whole Foods, marinated for a day in lime juice, olive oil and cilantro.
When I was ready to cook it, I preheated oven to 450. I rinsed chicken off and dried it. Then I smeared a paste over whole chicken. Paste: 2-3 T butter, 2 t. flour, and lots of salt and pepper.
I put chicken on a rack on top of a baking sheet that would collect drippings. (I guess it's better for the chicken not to sit in its oil.) Then I put it in oven, uncovered. I baked it at 450 for 10 min. then I reduced heat to 325 and roasted it another 1 1/2 hr to 2 hr. depending on size. I put a therometer in between thigh and main chicken and waited til it got to about 170-180. I wasn't sure I placed the therometer in right place, but it seemed done after an hour and a half and it tasted pretty close to the rotisserie chickens at Costco (that's kind of what I was going for).
I love eating the yummy skin right afterwards!! Enjoy!
When I was ready to cook it, I preheated oven to 450. I rinsed chicken off and dried it. Then I smeared a paste over whole chicken. Paste: 2-3 T butter, 2 t. flour, and lots of salt and pepper.
I put chicken on a rack on top of a baking sheet that would collect drippings. (I guess it's better for the chicken not to sit in its oil.) Then I put it in oven, uncovered. I baked it at 450 for 10 min. then I reduced heat to 325 and roasted it another 1 1/2 hr to 2 hr. depending on size. I put a therometer in between thigh and main chicken and waited til it got to about 170-180. I wasn't sure I placed the therometer in right place, but it seemed done after an hour and a half and it tasted pretty close to the rotisserie chickens at Costco (that's kind of what I was going for).
I love eating the yummy skin right afterwards!! Enjoy!
Tuesday, June 10, 2008
Quinoa and Grilled Zucchini Recipe
(www.101 cookbooks.com)
This quinoa and grilled zucchini bowl (or platter) is tossed with a pretty, pale green cilantro-flecked avocado dressing. It makes more than you will use for this particular recipe, but I like to have the extra on hand to add to salad throughout the rest of the week. If you dislike cilantro feel free to substitute chopped chives.
1 large avocado, ripe
juice of 1 lime
1/4 cup lightly packed cilantro
1 clove garlic
1/4 cup plain yogurt
3/4 cup water
1/2 teaspoon fine grain sea salt
3 large eggs
1 large zucchini, cut into 3/4-inch thick coins
1/4 cup extra-virgin olive oil
couple pinches of fine grain sea salt
2 cups quinoa, cooked, room temperature
1/4 cup pine nuts, toasted
1/4 cup goat cheese, crumbled
a bit of chopped cilantro for garnish
Prepare the cilantro-avocado dressing by blending the avocado, lime juice, cilantro, garlic, yogurt, water, and salt in a blender (or us a hand blender). Set aside.
Hard boil the three eggs. Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking place them in the ice bath for three minutes or so - long enough to stop the cooking. Set aside.
While the eggs are cooling start preparing the zucchini by tossing it with olive oil and salt in a medium-sized bowl. Prepare your grill (medium-high heat). If you are worried about the zucchini coins falling through the grill you can thread them onto kabob skewers (stab through the green skin). Grill until zucchini are tender and cooked through, roughly 5 minutes on each side. Remove from the grill and cut each zucchini coin into quarters. (I COOKED THESE ON BROIL FOR 20-30 MIN INSTEAD. I HAVE ALSO TRIED THIS WITH RAW TOMATOES AND CUCUMBERS).
Crack and peel each egg, cut each egg into quarters lengthwise. Assemble the salad by tossing the quinoa with about 2/3 cups of the avocado vinaigrette. Top with the grilled zucchini, pine nuts, eggs, goat cheese, and a bit of chopped cilantro for garnish. I serve this family-style, but you could do individual platings.
Serves 4 to 6.
HOW TO COOK QUINOA -- Soak for 1/2 hr. in water. Rinse well. Cook like rice - 1 c. quinoa to 2c. water. Bring to boil and simmer, covered for about 20 min.
This quinoa and grilled zucchini bowl (or platter) is tossed with a pretty, pale green cilantro-flecked avocado dressing. It makes more than you will use for this particular recipe, but I like to have the extra on hand to add to salad throughout the rest of the week. If you dislike cilantro feel free to substitute chopped chives.
1 large avocado, ripe
juice of 1 lime
1/4 cup lightly packed cilantro
1 clove garlic
1/4 cup plain yogurt
3/4 cup water
1/2 teaspoon fine grain sea salt
3 large eggs
1 large zucchini, cut into 3/4-inch thick coins
1/4 cup extra-virgin olive oil
couple pinches of fine grain sea salt
2 cups quinoa, cooked, room temperature
1/4 cup pine nuts, toasted
1/4 cup goat cheese, crumbled
a bit of chopped cilantro for garnish
Prepare the cilantro-avocado dressing by blending the avocado, lime juice, cilantro, garlic, yogurt, water, and salt in a blender (or us a hand blender). Set aside.
Hard boil the three eggs. Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking place them in the ice bath for three minutes or so - long enough to stop the cooking. Set aside.
While the eggs are cooling start preparing the zucchini by tossing it with olive oil and salt in a medium-sized bowl. Prepare your grill (medium-high heat). If you are worried about the zucchini coins falling through the grill you can thread them onto kabob skewers (stab through the green skin). Grill until zucchini are tender and cooked through, roughly 5 minutes on each side. Remove from the grill and cut each zucchini coin into quarters. (I COOKED THESE ON BROIL FOR 20-30 MIN INSTEAD. I HAVE ALSO TRIED THIS WITH RAW TOMATOES AND CUCUMBERS).
Crack and peel each egg, cut each egg into quarters lengthwise. Assemble the salad by tossing the quinoa with about 2/3 cups of the avocado vinaigrette. Top with the grilled zucchini, pine nuts, eggs, goat cheese, and a bit of chopped cilantro for garnish. I serve this family-style, but you could do individual platings.
Serves 4 to 6.
HOW TO COOK QUINOA -- Soak for 1/2 hr. in water. Rinse well. Cook like rice - 1 c. quinoa to 2c. water. Bring to boil and simmer, covered for about 20 min.
Monday, June 9, 2008
Homemade Granola Bars
HOMEMADE GRANOLA BARS #1 (complements of http://www.spinachandhoney.com)
These bars use no refined white sugar and no white flour. The most important part about making any homemade granola bar is that you know what is in them. Granola bars are also a great way to feed kids nuts. Mikey can easily eat half of the picture above in one day. He loves these things! We've even nicknamed them, "Mikey Bars." I would never let him eat that many packaged granola bars.
I have made this recipe with and without soaking the oats and nuts and it's good either way. Read how to soak oats here and nuts here. If I use the nuts within three days, I don't dry them, but if I am drying the oats, I'll throw the nuts on the cookie pan too. Again, you can skip this step, it makes little difference to the taste but is much healthier for the body.
1 cup rolled oats (soaking is optional) – see below
1/4 cup whole wheat flour
3 tablespoons honey
1/4 cup (4 tablespoons) melted butter
1/4 cup finely chopped nuts any combination of almonds, pumpkin seeds, sesame seeds, or walnuts (soaking is optional) – see below
1/3 cup milk or water (only use when soaking and drying oats, do not double)
If I soaked the oats and nuts overnight, I dry them in a 300 degree oven for about an hour or until the oats are crisp again. If I soak and dry a lot of oats it can take a lot longer. Some people use a dehydrator. I flip the oats and crumble them with my fingers a couple times during the process. I always turn off the oven when I leave the house. It doesn't hurt them to dry them some and then let them sit for a bit. I have also made this recipe with the soaked but not dried oats and nuts. It made for a more moist bar and I definitely don't use the 1/3 cup milk.
Mix with oats, 1/4 cup whole wheat pastry flour, 1/4 cup finely chopped mixed nuts or processed in a food processor for a very fine chop, 3 tablespoons honey, 1/4 cup melted butter, and 1/3 cup milk if I soaked and dried my oats.
Butter an 8x8 square baking dish or something similar.
Pour mixture evenly into the dish and spread flat.
Bake uncovered at 400 degrees for 40 minutes or until the sides turn golden brown and pull away from the edges of the baking dish.
Let cool on the counter before cutting bars.
These bars help us avoid processed snack food. Enjoy!
HOMEMADE GRANOLA BARS #2 (http://www.spinachandhoney.com)
1 cup rolled oats (soaked and dried)
1/2 cup toasted wheat germ
1/4 cup spelt flour
1 cup almonds (soaked and dried)
1 1/2 cups dried fruit (apricots, dates, and raisins)
1 tablespoon flax seed
1/2 teaspoon cinnamon
1/2 cup maple syrup
1/2 teaspoon vanilla
2 eggs
Homemade granola bars are surprisingly easy to make.
Preheat oven to 350 degrees.
I butter two 2.75 quart baking dishes because that's what I own, but one larger baking dish would be less washing afterward. I want the mixture to be about an inch thick.
Toast wheat germ in a frying pan until golden brown. While that is toasting, put all the ingredients except the syrup, vanilla, and eggs into a food processor. I use whatever dried fruit that I have on hand. I normally always have apricots, dates, and raisins. I also use whatever nuts that I have on hand. I just soaked and dried a ton of almonds so I used almonds in this recipe. Add the wheat germ and pulse the food processor until the ingredients are corsly crumbled.
Then add the syrup, vanilla, and eggs. Pulse a few more times until incorporated into the mix. Pour into the baking dish(es) and spread evenly. Cook uncovered at 350 degrees for 30 minutes or until the bars are hard and bounce back when poked with a finger. Cut the bars into squares or rectangles and store in the refrigerator. No need to double this recipe, it makes 12 to 16 bars depending on how I cut them.
SOAKING OATS:
I soak and then dry my rolled oats for making granola bars like these here and granola breakfast cereal. Read here for more info on why I like to soak my oats.
I don't have a dehydrator so I use my oven. I can't do huge batches because to dry the oats they have to be spread on one layer like the picture. I sometimes do two or three cookie sheets but I learned the hard way never to over populate the cookie sheet. Here is the process.
1 cup oats
2 tablespoons yogurt or lemon juice
2 cups water
butter for cookie sheet
salt to taste
Pour the oats, yogurt (or lemon juice), and water in a bowl. Cover and let sit on the countertop overnight. Lightly butter a cookie sheet and preheat the oven to 250 degrees. Drain the oats in a colander and run water over them. I mix them around with my fingers to rinse off the yogurt. Spread in a single layer on a cookie sheet and lightly salt. Put in the oven for an hour or until the oats are dry. Mix them around and fold them over halfway through the drying time. Now they're ready for bars or granola cereal.
Without processed snack food in the house, we eat nuts and seeds quite often, maybe every day. I make granola bars with them for Mikey. I soak our nuts and seeds overnight before eating them.
SOAKING NUTS AND SEEDS
Here are two reasons to soak your nuts and seeds:
1) Unsoaked raw nuts and seeds have enzyme inhibitors, our bodies need enzymes, so we don't want to eat enzyme inhibitors.
2) Unsoaked raw nuts and seeds contain phytic acid which is indigestible and bonds with minerals in the digestive tract, leeching them out of the body and possibly causing mineral deficiencies.
The drying part of the process is to preserve the nuts and seeds and make them taste good. Drying the nuts and seeds preserves them for about four months. When I use them in a recipe within three days of soaking, I skip the drying.
1 cup raw nuts and seeds (ex. almonds, walnuts, sesame seeds, and pumpkin seeds)
2 cups water
1 teaspoon salt
Cover the nuts and seeds with water and stir in salt. This is how to partially sprout seeds before eating, which decreases the enzyme inhibitors and phytic acid. Soak for a minimum of 7 hours. Drain and rinse in a colander. Spread on a baking pan and put in a 150 degree oven or a dehydrator for 12 to 24 hours.
Read more about soaking nuts and seeds:
http://www.avenaoriginals.com/library/recipe_display.asp?a=Soaking_Nuts_and_Seeds
http://anniecrawford.com/2006/03/22/404/
http://en.wikipedia.org/wiki/Nut_%28fruit%29
These bars use no refined white sugar and no white flour. The most important part about making any homemade granola bar is that you know what is in them. Granola bars are also a great way to feed kids nuts. Mikey can easily eat half of the picture above in one day. He loves these things! We've even nicknamed them, "Mikey Bars." I would never let him eat that many packaged granola bars.
I have made this recipe with and without soaking the oats and nuts and it's good either way. Read how to soak oats here and nuts here. If I use the nuts within three days, I don't dry them, but if I am drying the oats, I'll throw the nuts on the cookie pan too. Again, you can skip this step, it makes little difference to the taste but is much healthier for the body.
1 cup rolled oats (soaking is optional) – see below
1/4 cup whole wheat flour
3 tablespoons honey
1/4 cup (4 tablespoons) melted butter
1/4 cup finely chopped nuts any combination of almonds, pumpkin seeds, sesame seeds, or walnuts (soaking is optional) – see below
1/3 cup milk or water (only use when soaking and drying oats, do not double)
If I soaked the oats and nuts overnight, I dry them in a 300 degree oven for about an hour or until the oats are crisp again. If I soak and dry a lot of oats it can take a lot longer. Some people use a dehydrator. I flip the oats and crumble them with my fingers a couple times during the process. I always turn off the oven when I leave the house. It doesn't hurt them to dry them some and then let them sit for a bit. I have also made this recipe with the soaked but not dried oats and nuts. It made for a more moist bar and I definitely don't use the 1/3 cup milk.
Mix with oats, 1/4 cup whole wheat pastry flour, 1/4 cup finely chopped mixed nuts or processed in a food processor for a very fine chop, 3 tablespoons honey, 1/4 cup melted butter, and 1/3 cup milk if I soaked and dried my oats.
Butter an 8x8 square baking dish or something similar.
Pour mixture evenly into the dish and spread flat.
Bake uncovered at 400 degrees for 40 minutes or until the sides turn golden brown and pull away from the edges of the baking dish.
Let cool on the counter before cutting bars.
These bars help us avoid processed snack food. Enjoy!
HOMEMADE GRANOLA BARS #2 (http://www.spinachandhoney.com)
1 cup rolled oats (soaked and dried)
1/2 cup toasted wheat germ
1/4 cup spelt flour
1 cup almonds (soaked and dried)
1 1/2 cups dried fruit (apricots, dates, and raisins)
1 tablespoon flax seed
1/2 teaspoon cinnamon
1/2 cup maple syrup
1/2 teaspoon vanilla
2 eggs
Homemade granola bars are surprisingly easy to make.
Preheat oven to 350 degrees.
I butter two 2.75 quart baking dishes because that's what I own, but one larger baking dish would be less washing afterward. I want the mixture to be about an inch thick.
Toast wheat germ in a frying pan until golden brown. While that is toasting, put all the ingredients except the syrup, vanilla, and eggs into a food processor. I use whatever dried fruit that I have on hand. I normally always have apricots, dates, and raisins. I also use whatever nuts that I have on hand. I just soaked and dried a ton of almonds so I used almonds in this recipe. Add the wheat germ and pulse the food processor until the ingredients are corsly crumbled.
Then add the syrup, vanilla, and eggs. Pulse a few more times until incorporated into the mix. Pour into the baking dish(es) and spread evenly. Cook uncovered at 350 degrees for 30 minutes or until the bars are hard and bounce back when poked with a finger. Cut the bars into squares or rectangles and store in the refrigerator. No need to double this recipe, it makes 12 to 16 bars depending on how I cut them.
SOAKING OATS:
I soak and then dry my rolled oats for making granola bars like these here and granola breakfast cereal. Read here for more info on why I like to soak my oats.
I don't have a dehydrator so I use my oven. I can't do huge batches because to dry the oats they have to be spread on one layer like the picture. I sometimes do two or three cookie sheets but I learned the hard way never to over populate the cookie sheet. Here is the process.
1 cup oats
2 tablespoons yogurt or lemon juice
2 cups water
butter for cookie sheet
salt to taste
Pour the oats, yogurt (or lemon juice), and water in a bowl. Cover and let sit on the countertop overnight. Lightly butter a cookie sheet and preheat the oven to 250 degrees. Drain the oats in a colander and run water over them. I mix them around with my fingers to rinse off the yogurt. Spread in a single layer on a cookie sheet and lightly salt. Put in the oven for an hour or until the oats are dry. Mix them around and fold them over halfway through the drying time. Now they're ready for bars or granola cereal.
Without processed snack food in the house, we eat nuts and seeds quite often, maybe every day. I make granola bars with them for Mikey. I soak our nuts and seeds overnight before eating them.
SOAKING NUTS AND SEEDS
Here are two reasons to soak your nuts and seeds:
1) Unsoaked raw nuts and seeds have enzyme inhibitors, our bodies need enzymes, so we don't want to eat enzyme inhibitors.
2) Unsoaked raw nuts and seeds contain phytic acid which is indigestible and bonds with minerals in the digestive tract, leeching them out of the body and possibly causing mineral deficiencies.
The drying part of the process is to preserve the nuts and seeds and make them taste good. Drying the nuts and seeds preserves them for about four months. When I use them in a recipe within three days of soaking, I skip the drying.
1 cup raw nuts and seeds (ex. almonds, walnuts, sesame seeds, and pumpkin seeds)
2 cups water
1 teaspoon salt
Cover the nuts and seeds with water and stir in salt. This is how to partially sprout seeds before eating, which decreases the enzyme inhibitors and phytic acid. Soak for a minimum of 7 hours. Drain and rinse in a colander. Spread on a baking pan and put in a 150 degree oven or a dehydrator for 12 to 24 hours.
Read more about soaking nuts and seeds:
http://www.avenaoriginals.com/library/recipe_display.asp?a=Soaking_Nuts_and_Seeds
http://anniecrawford.com/2006/03/22/404/
http://en.wikipedia.org/wiki/Nut_%28fruit%29
Day 1: Fasting from coffee and cookies
So, I'm curious to see if the energy I still feel at 9:45pm after a full day with kiddoes has any correlation to the fact that I had no coffee and no refined sugars today. Now I consider myself rather healthy, not totally, bc I do like my morning cup of Joe and I also like my post-dinner cookie or ice cream or some other sweet. But I have been noticing that I have been really extra draggy throughout the day, and I can see the effect of caffeine on my moods and so I've been wanting to try and cut them out, but it takes more determination than I generally have. So, we'll see how long this lasts, and how I feel...
homemade "Larabar"
homemade lara-type bars (complements of www.bunnyfoot.blogspot.com)
makes 1 bar
1 Tablespoon dates, pureed
3 Tablespoons dry ingredients (nuts, dried fruits, coconut, oats, etc.)
pit dates and whir in a food processor or mash by hand until they're one sticky mass. this will be the base, the "glue" that will hold it all together. to this base, add about 3 Tablespoons of finely diced dried ingredients - the nuts of your choice (almonds, cashews, pecans, hazlenut, etc.), dried fruit, oats, spices, etc. with your hands mix it all together and form into a tight ball. roll this ball into a rope and then pat it flat into a rectangle. tightly wrap in plastic wrap (the wrapping will help the bar hold it's shape as you further mold it) and apply pressure to the top using a flat surface - a cutting board works well. to shape the sides you can take two knives and apply pressure to opposite ends of the bars. refrigerate wrapped. for larger batches shape into a larger square, chill and cut into desired bar shapes with a very sharp knife.
some tasty combinations:
cashew: 1 Tablespoon dates + 3 Tablespoons cashews
almond coconut: 1 Tablespoon dates +2 Tablespoons almonds + 1 Tablespoon unsweetened coconut
almond spice: 1 Tablespoon dates + 3 Tablespoons almonds + 1/4 teaspoon each:
cinnamon & nutmeg + 1/8 teaspoon ground ginger.
cranberry coconut: 2 Tablespoons minced dried cranberries, 1 Tablespoon unsweetened coconut
makes 1 bar
1 Tablespoon dates, pureed
3 Tablespoons dry ingredients (nuts, dried fruits, coconut, oats, etc.)
pit dates and whir in a food processor or mash by hand until they're one sticky mass. this will be the base, the "glue" that will hold it all together. to this base, add about 3 Tablespoons of finely diced dried ingredients - the nuts of your choice (almonds, cashews, pecans, hazlenut, etc.), dried fruit, oats, spices, etc. with your hands mix it all together and form into a tight ball. roll this ball into a rope and then pat it flat into a rectangle. tightly wrap in plastic wrap (the wrapping will help the bar hold it's shape as you further mold it) and apply pressure to the top using a flat surface - a cutting board works well. to shape the sides you can take two knives and apply pressure to opposite ends of the bars. refrigerate wrapped. for larger batches shape into a larger square, chill and cut into desired bar shapes with a very sharp knife.
some tasty combinations:
cashew: 1 Tablespoon dates + 3 Tablespoons cashews
almond coconut: 1 Tablespoon dates +2 Tablespoons almonds + 1 Tablespoon unsweetened coconut
almond spice: 1 Tablespoon dates + 3 Tablespoons almonds + 1/4 teaspoon each:
cinnamon & nutmeg + 1/8 teaspoon ground ginger.
cranberry coconut: 2 Tablespoons minced dried cranberries, 1 Tablespoon unsweetened coconut
Raw food energy bar
Sort of Like Larabars (complements of www.cookiemadness.net)
Makes about 3 bars or a quarter or a 4×4 inch square which you can form and then cut or punch into shapes.
1 1/2 ounce almonds (about 1/3 cup)
3 ounces pitted dates (about 14, if you don’t have a scale)
2 teaspoons unsweetened cocoa powder
1 tablespoon prune puree
1 tablespoon quick cooking oats.
Place almonds in food processor and process into crumbs. Pour into a bowl. Place dates in processor and process as much as possible. Add almond crumbs back into processor and process until well mixed. Add cocoa, prune puree and oats. Process a little more, then dump into a bowl and knead until ingredients stick together. Shape into a rectangle. If it’s too sticky, knead in some more almonds or oats. Slice into about 3 bars or press into a square and cut out cute shapes.
Makes about 3 bars or a quarter or a 4×4 inch square which you can form and then cut or punch into shapes.
1 1/2 ounce almonds (about 1/3 cup)
3 ounces pitted dates (about 14, if you don’t have a scale)
2 teaspoons unsweetened cocoa powder
1 tablespoon prune puree
1 tablespoon quick cooking oats.
Place almonds in food processor and process into crumbs. Pour into a bowl. Place dates in processor and process as much as possible. Add almond crumbs back into processor and process until well mixed. Add cocoa, prune puree and oats. Process a little more, then dump into a bowl and knead until ingredients stick together. Shape into a rectangle. If it’s too sticky, knead in some more almonds or oats. Slice into about 3 bars or press into a square and cut out cute shapes.
granola
Recipe for Granola-
6 cups of Old fashion oats
toast for 10 min
mix:1/2 cup honey
1/4-1/3 canola oil (you may have to add more of each in order to mix all the oats into it)
1 tsp almond extract/vanilla
Mix in nuts, seeds Coconut ect with the oats and then add the honey mixture
Cook for 10 min stiring 2 or 3 times
add raisins and fruit
Complements of Malora Mulhern
6 cups of Old fashion oats
toast for 10 min
mix:1/2 cup honey
1/4-1/3 canola oil (you may have to add more of each in order to mix all the oats into it)
1 tsp almond extract/vanilla
Mix in nuts, seeds Coconut ect with the oats and then add the honey mixture
Cook for 10 min stiring 2 or 3 times
add raisins and fruit
Complements of Malora Mulhern
Monday, April 21, 2008
Pad Thai
Serves 4
Prep ahead:
2 c. grated carrots
2/3 c. peanuts, chopped fine
6-8 scallions, diced
Sauce: 3 T lime juice
3 T catsup
1 T brown sugar
¼ c. soy sauce
Blanch: ¾ lb bean sprouts (basically put in boiling water for 30 sec. and drain)
Cook: 6-12 oz. rice noodles, depending on how many you want.
IN THE MOMENT OF FINAL COOKING:
Saute, 3 T oil, 3-4 garlic, minced, and 1 T minced chili. Stir in the carrots for 1 min. Set aside, and then scramble 4 eggs in the pan. Then pour everything in and mix all together.
Serve immediately.
**It’s one of those recipes that helps to prep a lot so that it goes fast in the moment of making it.
Prep ahead:
2 c. grated carrots
2/3 c. peanuts, chopped fine
6-8 scallions, diced
Sauce: 3 T lime juice
3 T catsup
1 T brown sugar
¼ c. soy sauce
Blanch: ¾ lb bean sprouts (basically put in boiling water for 30 sec. and drain)
Cook: 6-12 oz. rice noodles, depending on how many you want.
IN THE MOMENT OF FINAL COOKING:
Saute, 3 T oil, 3-4 garlic, minced, and 1 T minced chili. Stir in the carrots for 1 min. Set aside, and then scramble 4 eggs in the pan. Then pour everything in and mix all together.
Serve immediately.
**It’s one of those recipes that helps to prep a lot so that it goes fast in the moment of making it.
Tuesday, March 4, 2008
Megan's healthy muffins
tried a new recipe over the weekend and I wanted to share….I’m staying away from white refined sugar and white flour as much as I can so I’ve been experimenting to see what works and what we all like! This recipe is very hearty and I feel comfortable giving it to the girls for a snack, dessert, or even breakfast! Just thought I’d pass it along…it tastes much better than it sounds! This recipe called for white flour but I just substituted for the whole wheat and also 1 C brown sugar – but I tried using maple syrup and the agave nectar….I’m sure you could use all maple syrup or honey, or just stick with the brown sugar. If anyone has any good recipes, please feel free to share! Always looking for new and healthy ideas!
BRAN FLAX MUFFINS
1 ½ C Whole Wheat Flour
¾ C Ground Flaxseed Meal
¾ C Oat Bran – I just used oats b/c that’s all I had in the house
2 tsp. Baking Soda
1 tsp. Baking Powder
½ tsp. salt
2 tsp. cinnamon
1 ½ C carrots, shredded
1 or 2 apples, peeled and shredded
½ C Raisins
1 C Nuts
(I didn’t use the nuts or raisins)
½ - ¾ C Maple Syrup
¼ C Agave Nectar
¾ C milk
2 eggs beaten
1 tsp. vanilla
Mix together flour, flaxseed meal, oats, baking soda, baking powder, salt and cinnamon in large bowl. Stir in carrots, apples, raisins (opt), and nuts (opt). Combine milk, beaten eggs, vanilla, maple syrup, and nectar. (If using brown sugar, mix with the dry ingredients) Pour liquid ingredients into dry ingredients and stir until everything is moistened. Do not over mix. Fill muffin cups ¾ full and bake at 350 for 15-20 minutes. Yields 15 or so muffins. ENJOY!
BRAN FLAX MUFFINS
1 ½ C Whole Wheat Flour
¾ C Ground Flaxseed Meal
¾ C Oat Bran – I just used oats b/c that’s all I had in the house
2 tsp. Baking Soda
1 tsp. Baking Powder
½ tsp. salt
2 tsp. cinnamon
1 ½ C carrots, shredded
1 or 2 apples, peeled and shredded
½ C Raisins
1 C Nuts
(I didn’t use the nuts or raisins)
½ - ¾ C Maple Syrup
¼ C Agave Nectar
¾ C milk
2 eggs beaten
1 tsp. vanilla
Mix together flour, flaxseed meal, oats, baking soda, baking powder, salt and cinnamon in large bowl. Stir in carrots, apples, raisins (opt), and nuts (opt). Combine milk, beaten eggs, vanilla, maple syrup, and nectar. (If using brown sugar, mix with the dry ingredients) Pour liquid ingredients into dry ingredients and stir until everything is moistened. Do not over mix. Fill muffin cups ¾ full and bake at 350 for 15-20 minutes. Yields 15 or so muffins. ENJOY!
Wednesday, January 23, 2008
Creamy Potato Soup
Tried and true by Minnesotans, this delectable soup will warm you up nice and tastes just right. Posted by Heather, who stole it from Rachel, who nabbed it from someone else.
1 ½ cups chopped Onion
1 ½ cups chopped Celery
1 ½ tsp Salt
2 tbsp Butter
Sauté until soft (5 minutes)
Add:
3 cups cubed peeled Potatoes (if red, don’t peel)
3 cups Water
1 tsp Dill
½ tsp Marjoram
Bring to boil
Reduce heat and simmer 10 minutes (or until potatoes are soft)
Add:
1 cup Milk
2 – 4 tsp Cream Cheese
Blend, serve, and ENJOY!!
Saturday, January 5, 2008
Stir-fry with almond butter and sesame oil
Saute in sesame oil:
mushrooms and shallots and red peppers
Chop up - bok choy
Add soy sauce or braggs and 1 t. of almond butter.
Add bok choy and snap peas
Serve over brown rice.
mushrooms and shallots and red peppers
Chop up - bok choy
Add soy sauce or braggs and 1 t. of almond butter.
Add bok choy and snap peas
Serve over brown rice.
Friday, January 4, 2008
Animal, Vegetable Miracle
Amazing book about a year of eating locally grown everything! Great recipe ideas found at www.animalvegetablemiracle.com
Vanessa's January Meal Ideas
1. Broiled tofu stir-fry with bok-choy
2. Costco roast chicken in tortillas
3. meatballs and spaguetti
4. Chili in crockpot with black beans
5. veggie pizza
6. tempe and veggie casserole
7. pot pie with fresh veggies and leftover chicken
8. veg lasagna
9. tacos
10. veg frittata
11. squash cream soup
12. another crockpot meal - wild game
13. popcorn, fresh fruit and carrots, and nacho night
14. stir-fry with green beans and tofu
15. sushi rolls
16. mint rice paper rolls (vietnamese-style)
17. stir-fry with orangish and redish veggies - carrots, red peppers, oranges and chicken
18. chile relleno casserole
Fruits/veggies in season: bok choy, potatoes, sweet pot, citrus
BUY:
salsa
cottage cheese
chile rellenos
local market for produce
2. Costco roast chicken in tortillas
3. meatballs and spaguetti
4. Chili in crockpot with black beans
5. veggie pizza
6. tempe and veggie casserole
7. pot pie with fresh veggies and leftover chicken
8. veg lasagna
9. tacos
10. veg frittata
11. squash cream soup
12. another crockpot meal - wild game
13. popcorn, fresh fruit and carrots, and nacho night
14. stir-fry with green beans and tofu
15. sushi rolls
16. mint rice paper rolls (vietnamese-style)
17. stir-fry with orangish and redish veggies - carrots, red peppers, oranges and chicken
18. chile relleno casserole
Fruits/veggies in season: bok choy, potatoes, sweet pot, citrus
BUY:
salsa
cottage cheese
chile rellenos
local market for produce
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