Farro Salad

I get inspiration for meals from so many places. Last weekend I had a wonderful lunch from Oakville Grocery located in Oakville, California. They have so many choices that it's always a challenge limiting myself to just a few. One of the delightful sides that I had was a farro salad. I've recreated it here. Chockful of vegetables, with a simple dressing of olive oil, it's both healthy and easy to put together.

Ingredients:

1 cup farro
2 cups water
1 cup cubed butternut squash
1 green onion, white and green parts, thinly sliced
1/2 cup dried cranberries, chopped
1/2 cup filberts, chopped
1 Tbs flat leaf Italian parsley, chopped
1 Tbs chopped fresh sage leaves (or 1 tsp dried sage)
1 Tbs extra virgin olive oil
1/2 tsp sea salt
1/4 tsp ground pepper

Directions: Cook farro according to package directions. I use 10 minute farro, which I find at Trader Joe's, so that this comes together quickly. For the 10 minute farro, the cup of farro is added to the 2 cups of water in a medium saucepan. It is brought to a boil, then covered and reduced to a simmer. Simmer for 10 minutes, remove from heat and let set an additional 5 minutes. Drain any remaining water. Cook the butternut squash while the farro is cooking. 1 cup of cubed butternut squash will cook in about 2 to 3 minutes in the microwave. Taste a piece of the squash after 2 minutes to make sure it is tender, but not mushy. If it is still hard, taste a piece after each additional 30 seconds cook time. Combine the onion, cranberries, filberts, parsley and sage in a bowl. Add the cooked and drained farro and cooked butternut squash. Toss everything together. Add the olive oil, then add salt and pepper to taste.

Stealthy Cooking Tip: This is one of the recipes where you can use your favorite tasting olive oil! Do be sure to use extra virgin olive oil, as it has the clear taste you want in a salad. This is a hearty salad, and can be served either warm or cold, depending on the season and your preference. I served it cold as a side at a picnic type dinner, but it would be equally good warm (or hot) with a hot winter meal. 

Greek Orzo Salad

My mother and I had the recent pleasure of eating at a fun Greek restaurant when I visited Green Valley, Arizona. They served an orzo salad with their lunch platter, and it was excellent! We both finished our salad before we finished our main dish - it was that good. Here's my rendition. Of course, I've added a few more veggies and changed out the regular orzo to whole wheat to increase fiber. You expect a little stealthy maneuver here!

Ingredients:

3 cups water
1/2 cup whole wheat orzo
1/4 chop chopped red pepper
2 Tbs. chopped kalamata olives
2 Tbs. capers
1 Tbs. chopped chives
2 Tbs. crumbled feta cheese

1 Tbs. Greek dressing

Directions:

Bring the water to a boil. Add the whole wheat orzo and cook for 8 minutes, or according to package directions. Drain the orzo. Combine the drained orzo with the pepper, olives, capers, and chives. Toss to cook. Add the feta cheese when the mixture has cooled somewhat. Add the dressing and toss again. This can be served immediately or can be refrigerated and served later.

I had this when I was dining outside, and so the thought of having it for a picnic side salad is a natural. Whenever or wherever, enjoy!

Stealthy Cooking Tip: Making the switch from regular pasta to whole wheat pasta is an easy way to increase the fiber in your diet. It's becoming easier and easier to find whole wheat pasta products on regular grocery shelves. Even when I can't find them at my regular grocery story, I can find them at Trader Joe's.

Whole Wheat Pappardelle with Spring Vegetables

 

This is one of those recipes that was forged out of desperation. I've been on a whole grain kick. Well, truth be told, I've been on that particular kick for several years. I can find lots of fresh whole wheat pastas in the market. However, if I want pappardelle, I usually substitute whole wheat spaghetti, as I can't find any fresh whole wheat pappardelle. I also couldn't find a recipe of whole wheat pappardelle on the internet. Arrgh, time to experiment! Here's the rather delicious result! Added to this pasta is a sauce made with the thin stalks of asparagus that come with early spring, along with early spring peas. The saucy topping was inspired by a recipe from Cooking Light, a frequent source of inspiration.

Ingredients:

for the pappardelle:

1/2 cup whole wheat flour
1/2 cup "00" flour
2 tsp. olive oil
1 tsp water
2 large eggs
1 egg white

for the Spring Vegetables:

2 tsp. olive oil
2 cups asparagus, cut into 1 inch lengths
1 cup peas
1 cup sliced leek
2 Tbs. chicken stock
2 tsp. cornstarch
1/4 cup soy creamer
4 slices bacon, cooked, drained, and chopped
1/4 cup Greek yogurt
1 Tbs. fresh thyme leaves
1/2 cup chopped fresh parsley
several grinds of salt
1/4 cup Parmesan cheese

Directions: I used a food processor to make the pappardelle, but it can be made just as easily by hand. If using a food processor, add all of the ingredients to the bowl. Process until just mixed, about 15 to 20 seconds. Scrape down the side of the bowl. Process again for about another 30 seconds, until the ingredients form a ball. Remove the dough from the processor, wrap in plastic wrap and refrigerate for at least 30 minutes. If making by hand, add all of the ingredients to a bowl. Mix until the ingredients are well combined, about 3 minutes. Turn the ingredients onto a floured board. Knead the dough for about 5 minutes, until the dough forms a ball. Wrap the dough in plastic wrap and refrigerate. Refrigerating the dough allows it to rest, and will greatly improve the final flavor of the pasta as the ingredients meld, as well as the final mouth feel as the gluten relaxes.

Remove the dough from the refrigerator and divide into two balls. Divide each of these balls into three. Flatten the balls into oblong patties. You can either roll the dough patties by hand or by a pasta machine until very thin. Cut the pasta into about 1 inch wide lengths. Cover with a very clean towel, until ready to cook.

Set a large soup pot filled with water on the stove over high heat. Bring to a boil. Prepare the sauce while the water comes to a boil.

Make the pasta sauce by heating the olive oil in a non stick skillet. Add the asparagus, peas, and leek and cook for about 2 minutes, until the asparagus turns bright green and the leeks begin to soften. Use a small bowl to mix the chicken stock with the cornstarch. Add the cornstarch mixture to the skillet, along with the soy creamer. Cook for about 1 minute, until the mixture begins to thicken. Add the bacon, Greek yogurt, thyme, and parsley. Remove from the heat. Taste, and add salt if needed.

Add the pasta to the boiling water. Fresh pasta cooks quickly! Begin testing the pasta for doneness after 2 minutes. Taste to test. The pasta will be al dente after 2 to 5 minutes, depending on the thickness of the pasta. Drain the pasta, saving some of the cooking water. Add the pasta to the pan with the vegetables, stirring to coat. If the sauce is too dry, add some of the cooking water to the pan. Top with Parmesan cheese and serve.

Serves 6

Stealthy Cooking Tip: This recipe takes some time and is perfect for those days when you want to spend some time in the kitchen. I made this on a rainy weekend, when all of our outdoor plans had been cancelled. It was a perfect way to spend the day! Whole wheat pastas take a little longer to cook than regular pasta, but they have more "tooth" to them when they're done. They have a subtle wheat taste that should add to your dish. Do taste the pasta for doneness, as it's the best way to determine if the pasta is cooked to the doneness that you prefer.

Penne with Winter Vegetables

I crave pastas when the weather gets cool outside, and now that it's downright cold, I want my pasta and I want it now! Here's a whole wheat pasta with a medley of vegetables that are easily available during the fall and winter months. The vegetables roast while the pasta cooks, then everything is tossed together at the last minute. Easy peasey!

Ingredients:

1 cup cubed butternut or other winter squash
1/2 cup peeled and cubed sweet potato
1 large carrot, peeled and cubed
1 large parsnip, peeled and cubed
1/2 cup onion, chopped
1/2 tsp. minced garlic
2 tsp. chopped fresh sage, or 1/2 tsp. dried sage
1 tsp. olive oil
1-1/2 cups dried whole wheat penne
salt and pepper to taste
grated or shaved Parmesan cheese to sprinkle on top

Directions:

Preheat oven to 400F. Combine squash, sweet potato, carrot, parsnip, onion, garlic, and sage in a large bowl. Toss with the olive oil. Spread the vegetables on a baking sheet and roast for 10 minutes. Stir and continue to roast for another 10 minutes.

Prepare the penne according to package directions. The penne and the vegetables will be done at about the same time. Drain the penne, then add the vegetables to the pot. Stir and season with salt and pepper as needed. Serve, topping each serving with a tablespoon of Parmesan cheese, if desired.

Stealthy Cooking Tip: Try this recipe on one of your meatless Mondays. Roasting vegetables brings out their sweet flavors. You'll find these vegetables tossed with some cheese and pasta will delight even the veteran meat eaters in your family.

Multigrain Breadsticks

There's a cold snap here, and it suddenly feels like winter. That means I'm making soup and salad, which I think tastes best with a breadstick. It's hard to find whole grain or multigrain breadsticks anywhere, except in our home kitchens. Here's a recipe that includes whole grains and multigrain in a breadstick. I make a full batch, then freeze the leftovers. I just pop them in the toaster to reheat them the next time I'm serving a soup that needs a breadstick.

Ingredients:

1/2 cup fat free milk
1/4 cup plus 2 Tbs. very warm water
1 Tbs. brown sugar
1 Tbs. honey
1 Tbs. better butter (or use 1 tsp. butter and 2 tsp. olive oil)
1 cup white flour
3/4 cup whole wheat flour
1/3 cup old fashioned oats
2 Tbs. cooked brown rice (or use any leftover cooked grain)
1 Tbs. wheat germ
1 Tbs. flax seed meal
1 Tbs. quick cooking farro (or use any quick cooking grain)
1 Tbs. quinoa (or use any quick cooking grain)
1 tsp. salt
1 pkg. (2-1/4 tsp.) yeast

1 egg white
2 Tbs. water
Sesame seeds, poppy seeds, sea salt, Parmesan cheese, or garlic salt as toppings

I used the convenience of a bread machine. If you have one, add the ingredients into the mixing pan in the order given. Set the machine on the dough cycle.

If you don't have a bread machine, mix the water with the yeast and the brown sugar in a small bowl. The water should be about 100 to 120F. The mixture will be foamy if the yeast is good. If not, toss it out and start over with fresh yeast, water and sugar. Pour the yeast mixture into a large mixing bowl. Add the remaining ingredients, stirring to mix well. Knead the dough for about 10 minutes, cover and set in a warm place to rise for about 1 hour. Punch down, and proceed through the remainder of the recipe.

Remove the dough from the bread machine. Knead for 1 minute to combine. The dough may be sticky. If you oil your hands, the dough won't stick to them. Divide the dough into 16 equal portions. This is most easily done by dividing the dough into quarters with a knife, then dividing each quarter into fourths. Roll each portion into an 8 inch long cylinder. Lightly spray two cookie sheets with oil. Place each breadstick on a cookie sheet. Mix the egg white with the water, then brush the top of each breadstick with the mixture. Sprinkle with your topping of choice. Set the cookie sheets on top of the oven, or in a warm place for about 20 minutes.

Preheat the oven to 400F.

Cook the breadsticks for 12-15 minutes, until the tops begin to turn golden brown. They will be soft inside.

If you like hard breadsticks, roll them into 12 inch long sticks, then cook at 350F for 15 to 20 minutes. Cook until the tops turn golden brown.

Stealthy Cooking Tip: I've used some white flour in these breadsticks so that they'd rise well, and have a nice "crumb". If you like a denser grain, feel free to use all whole wheat flour. The more whole grains we consume, the better!

Stir Fry Pork and Buckwheat Noodles

It's nice to be back ... I'm still recovering from a nasty cold. It's been weeks of chicken soup and take out! By comparison, here's a quick meal that's healthy and uses several healthy food choices.

Ingredients:

1 tsp coconut oil
2 tsp minced ginger
1/2 tsp minced garlic
6 oz pork tenderloin, cut into 1/4" slices across the grain
1/2 cup shopped onion
1/2 cup chopped red pepper
2-1/2 cups sliced bok choy or kale
1 cup pineapple chunks, fresh or canned
1 pkg buckwheat noodles
1 tsp low sodium soy sauce
1 Tbs hoisin sauce
1 tsp sesame oil
1 Tbs water, if needed
sprinkles of dark and light sesame seeds

Directions: Prepare ingredients by slicing pork, and chopping remaining fruits and vegetables. Heat coconut oil in a large saute pan, or wok, over medium high heat on the stove top. Add the ginger and garlic, then the pork. Cook the pork until it loses its pink color. Push to the sides of the pan. Add the onion, red pepper and bok choy or cabbage. Cook about 3 minutes, until the cabbage turns a bright green. Add the pineapple and buckwheat noodles. Use a fork or chopsticks to break the noodles apart. Add the soy sauce, hoisin sauce, and sesame oil. Add the water if the mixture seems dry or sticks to the pan. Stir the mixture until it is hot. Serve on plates, topped with sprinkles of sesame seeds.

Stealthy Cooking Tip: Buckwheat noodles are an amazing noodle. Buckwheat is delicious, full of fiber and B-vitamins. Many noodles are gluten free, though check the packaging, the ones I bought had some wheat mixed in with the buckwheat. Deep green vegetables, like bok choy or kale, are also high in fiber and rich in vitamins. I used bok choy in this recipe, and would slice the leaves much thinner next time. That way, they would blend in to the dish easier, and wouldn't taste so "healthy" to one of my picky-eating family members.

The Emperor's Rice Salad

Summer has arrived in Sacramento ... and by that I mean it's h-o-t! Time for dinners made early in the day, then served cold. Don't have time to make them early? Make them the night before, or make enough for several meals. However it's made, this dish keeps well in the refrigerator, and benefits by cooling for several hours ... or several days. With no meat or mayo to go bad, it's also a great candidate for a picnic dish. I made this rice salad with black rice, also called forbidden rice, or emperor's rice (though this photo shows it as queen's rice!). If you can't find black rice, use a short grain brown rice instead. Do look for edamame, or soy beans. I usually find them in the frozen food section, but have sometimes seen them in with refrigerated, prepared vegetables. If you haven't had edamame before, try them in this dish. The flavors will entice you back for more!

Ingredients:
2 cups cooked black rice
3/4 cup snow peas or edamame
3/4 cup chopped bell pepper, red, yellow, orange, or a combination
1/4 cup chopped scallions or green onions
1/4 tsp minced ginger
1/4 tsp minced garlic

for the dressing:

1/4 cup rice vinegar
1 Tbs. low sodium soy sauce
1 Tbs sugar
1 Tbs extra virgin olive oil
1 tsp sesame oil

Directions: Cook black rice according to package instructions, I usually use about 1/2 cup rice to 1-1/2 cups water to make about 2 cups of cooked rice. Pour the cooked rice into a medium mixing bowl. If using snow peas, cut them into 1/2 inch length and boil them for 1 minutes. Add all the vegetables to the bowl. Mix the dressing in a separate jar or small bowl. Shake or whisk the dressing to combine. Pour the dressing over the vegetables, tossing well. Cover and refrigerate for several hours or overnight. Serve cold as a side dish, or pile on a bed of lettuce as a main course.

Serves 4 as a side dish, or 2 as a main course.

Stealthy Cooking Tip: Black rice is noted for it's health benefits, and is sometimes lauded as one of the "superfoods." That means it's high in fiber, antioxidants, and iron. It is sometimes called "emperor's rice". Folk stories say it was the best rice in China, saved and served to the emperor. Treat yourself like a king, or queen, and enjoy this healthy black rice!

Farro and Mushroom Soup

I'm always a sucker for something new. Farro isn't new... it's been around forever, and was referred to in texts of the ancient Romans, but it's new to me. For something that's been around so long, finding farro isn't easy. I finally located some at Whole Foods, then I saw it the very next week at my local Italian specialty food market. There's a lot of confusion about farro - what it is and what it isn't. Some people say farro is the same as spelt, and others say it's an ancestor of wheat. To confuse matters, the word for farro in Italian is ... you've got it, "spelt". I lean toward considering farro to be wheat's ancestor, as it's also called emmer wheat in Europe. This recipe is inspired by Annie Sommerville, the author of Everyday Greens, and the chef at one of my favorite restaurants, Greens, in San Francisco.

Ingredients:

1 cup cooked farro (1/2 cup uncooked)
2 Tbs. dried porcini mushrooms (optional)
1/2 cup very hot water
1 Tbs olive oil
1 cup chopped sweet onion
1/2 tsp minced garlic
1/2 cup chopped carrot
1/2 cup chopped celery
3 cups sliced mushrooms
1/2 cup white wine
1 Tbs. fresh thyme leaves
1 Tbs. fresh flat leaf Italian parsley
3-4 cups chicken or vegetable stock
salt and pepper
several curls of Parmigiana or Pecorino Romano cheese

Directions:
START IN THE MORNING OR THE NIGHT BEFORE! Cover 1/2 cup farro with warm water, then let sit for 8 - 12 hours. Either start the cooking process after 8 to 12 hours, or drain and refrigerate the soaked farro until ready to make the soup. They'll keep for 2 to 3 days in the refrigerator.

Soak the dried porcini mushrooms, if using, in 1/2 cup of hot water for about 10 minutes. Start the rest of the soup while the dried mushrooms are soaking. Heat 1 tablespoon of olive oil in a soup pot. Add the chopped onion, garlic, carrot, celery, and mushrooms. Cook for about 5 minutes, until the onions are translucent and the mushrooms begin to give up their liquid. Add the white wine, along with the thyme and parsley, and continue to cook for about 5 more minutes. Add the stock along with the soaked  porcini mushrooms and the farro. Lower the heat so that the soup is at a simmer, then cook until the farro is al dente and the vegetables are tender, about 15 more minutes. Al dente means that the outside is tender, but the inside still has some texture or "bite" to it. Correct the seasoning with salt and pepper.

Ladle the soup into bowls and top each bowl with several curls of cheese.

Serves 4
Stealthy Cooking Tip: Farro has some excellent qualities. In the field, farro has a sturdier hull than modern wheat, which means it's more resilient to insects, and therefore growers have less need to use chemicals or pesticides. It also has a great nutritional portrait, with about twice the protein and fiber as regular wheat. That's one of the reasons many are trying farro, and why it's being grown more and more in the US.

Quinoa Tabbouleh

Quinoa, the superpower of grains, is back. It figures prominently in this tabbouleh, which uses fresh lemons and olive oil, with the addition of some green vegetables. If you'd like to be more traditional with your tabbouleh, use tomatoes and cucumbers instead of the edamame and green beans.

Ingredients:

1-3/4 cup chicken or vegetable stock
1 cup quinoa
1/2 cup edamame
1/2 cup green beans, cut into 1 inch lengths
1/4 cup scallions, sliced into 1/4 inch lengths
1/4 cup finely chopped Italian flat leaf parsley
3 Tbs lemon juice
3 Tbs extra virgin olive oil
salt to taste

Directions:

Bring stock to a boil. Rinse quinoa, then add to stock. Reduce heat to simmer, cover, and cook until the quinoa has absorbed all of the liquid, about 10 to 15 minutes. When done, the quinoa will appear translucent. While the quinoa is cooking, place the edamame and green beans in a microwave safe container and cook for 1 to 2 minutes, until crisp tender. The edamame should still have some crunch, and the beans should be bright green. When the quinoa is cooked, mix it together with the cooked vegetables, then add the scallions, parsley, lemon juice and olive oil. Toss to mix, then refrigerate until cool. Taste before serving and add more salt, if needed.

Serves 4

Stealthy Cooking Tip: This tabbouleh is a powerhouse. Quinoa is very high in protein, as is edamame. Edamame are fresh soybeans, and can be found in many markets in either the frozen food section or the refrigerated section next to the fresh produce. Together, this grain and bean provide enough protein to make this dish a great source of protein for vegetarians. This dish also supplies a valuable amount of fiber, another hallmark of healthful eating. So good for you, and good too!

Mexican Quinoa and Black Rice - Two Ways

I've been playing around with the combination of quinoa and black rice ... inspired by a recipe from Bon Appetit. I like the combination, especially when it involves the taste combination so often found in Mexican cooking - garlic, cumin, and hot spices. I've added some veggies to support the healthy mix. As with some of my other recipes, I've included two versions. Use whichever one you like!

Ingredients:

1/4 cup black rice
1/4 cup quinoa
1 cup water
1 bay leaf
1/4 cup chopped onion
1/4 cup chopped tomato or red pepper
1/4 cup chopped Anaheim chili
1/4 cup chopped zucchini
1/4 tsp minced garlic
1/4 tsp ground cumin
1 Tbs minced parsley
1 Tbs minced cilantro
1 Tbs extra virgin olive oil
1 Tbs lemon juice

Directions:

Heat black rice and water in a saucepan. Rinse the quinoa. Add the quinoa and bay leaf to the rice when the water begins to boil. Return water to a boil, then reduce heat and simmer until rice and quinoa are cooked, about 20 minutes. Meanwhile, put the onion, red pepper, Anaheim chili, zucchini, and garlic in a glass microwave safe container and "sweat" in the microwave for about 1 minute, until the vegetables are soft. Add the cooked vegetables to the cooked rice and quinoa, then mix together with the remaining ingredients and serve.

Version 2: Easy Peasy Mexican Rice and Quinoa

1/4 cup black rice
1/4 cup quinoa
1 cup water
1 cup fresh salsa

Cook black rice and quinoa as above. Place the salsa in a glass microwave safe dish and heat in the microwave for 1 minute. Mix the salsa with the rice and quinoa, then serve.

Serves 2 as a main course or 4 as a side dish.

Stealthy Cooking Tip: I used black rice and red quinoa, but any kind of rice and quinoa may be used in this recipe. Add a salad to make this a meal, or serve as a side dish along with a green salad and a lean meat dish.  

Barley Risotto

Risotto is one of those comfort foods that feels like fall. I like to make risotto with mushrooms, but have also used roasted butternut squash, or peas and carrots, or asparagus with equal success. By the way, I measure success as the request for seconds. Recently, I made mushroom risotto, and served it the day after one of my disasters that won't make it here! Everyone has a day when experiments simply don't work. I had one of those days last week. In fact, there was one avid reader, also a relative, who asked what happened to the zucchini latke recipe that was up ... for just a few hours. Yes, I took it down. It was a flop. The photos were nice, the recipe cooked up and looked exactly the way I wanted it to. But, the taste - yuck! Neither of us finished a small portion, and left overs were quickly tossed. I'll work on it again, but won't share the recipe until I get something that tastes as good as it looks! This may seem a long intro for barley risotto, the short version is that the day after that tasteless concoction, I served up this recipe, as an apology to my taste buds. They were delighted! Here it is.

Ingredients:

1 tsp olive oil
1/2 cup chopped leeks or onions
1/2 tsp minced garlic
2 cups sliced mushrooms
3/4 cup barley
1/2 cup white wine
3 Tbs chopped fresh sage
3 Tbs chopped fresh flat leaf parsley
3 Tbs chopped fresh basil
1 quart low sodium chicken broth
1/4 cup soy creamer
1/4 cup Parmesan cheese

Directions:

Pour the chicken stock into a glass or nonreactive container and heat in the microwave. Heat olive oil in a nonstick skillet over medium high heat. Add chopped leeks or onions, garlic, and sliced mushrooms and saute for about 5 minutes. Add the barley to the skillet and stir. Add the white wine, and cook until the wine is absorbed into the vegetables and barley. Add about half of the sage, parsley, and basil.  Add 1/2 cup of the chicken broth, stir the risotto, and cook until the broth is absorbed. Continue adding broth and stirring until the barley is "al dente" - cooked through, but still with some bite to it. Add the creamer, stirring to heat, then stir in the Parmesan cheese. Strew the remaining herbs on top of the risotto before serving.

Stealthy Cooking Tip: Barley is a high fiber grain that, like oats, has tremendous cholesterol lowering potential. In addition to helping lower cholesterol, the high fiber and low sodium help to manage high blood pressure and avoid certain forms of cancer. Eating whole grains and high fiber grains work as a healthy eating habit in two major ways. With oats and barley, beta-glucan is absorbed into the blood stream, then helps lower cholesterol by binding to bile acids and excreting them from the body through feces. The fiber in whole grains like barley helps digestion and improves how well the colon functions. This helps guard the body against many diseases of the colon.

Quinoa Pilaf

I was in San Francisco last weekend, and took the time to eat at my favorite restaurant, Greens. You can't imagine how pleased I was to see Annie Sommerville, their longtime chef. I can't say that we actually met, you know the exchange of names thing, but I can say that I took the opportunity to let her know how much I enjoy her way with food. Truth be told, she has influenced my cooking style more than just about anyone else. It was at Greens that I first learned how to use flavorful spices for taste, and go easy on the oil. I may have grown my own garden veggies for years before I ever went to Greens, but it was also right at Greens that I first realized the importance of freshness to the overall taste of a dish. Greens restaurant sources many of their vegetables from Green Gulch Farms, an organic farm close to Muir Woods, and very near San Francisco. As it happened, I also drove by Green Gulch Farms, as I was on my way to a short trek through Muir Woods. So, it was an inspiration weekend for fresh cooking, with spices and aromatic vegetables to lend taste. Here's an inspiration for you, a new way with pilaf.

Here's a pilaf with quinoa. If you're not familiar with quinoa, it's easy to cook. It's got a somewhat nutty taste, so it works well paired with assertive vegetables. Here's my version.

Ingredients:

1 cup water or chicken stock
1/2 cup quinoa
1 tsp olive oil
1/4 cup chopped onion
1/2 tsp minced garlic
1/4 cup chopped red pepper
1/4 cup sliced celery
1/4 cup chopped carrots
2 Tbs slivered almonds
2 Tbs minced fresh Italian parsley
1/4 tsp salt
1/4 tsp pepper

Directions:

Bring water or stock to a boil. Add quinoa, cover, and cook about 15 minutes until the liquid is absorbed. Meanwhile, heat the oil in a saute pan. Add the onion, followed by the garlic, red pepper, celery, carrots, and almonds. Cook until the onion is translucent, about 5 minutes. Add the quinoa to the vegetables, and stir in the parsley. Taste, then add salt and pepper to your liking. You might not need any salt at all if you used chicken stock that already has salt added.

Stealthy Cooking Tip: First of all, it's pronounced "keen-wa". Funny word, but as a grain, quinoa is surprisingly high in protein. It has more protein than any other grain. In addition, the quality of the protein in very good - it's similar to milk - and so it doesn't need to be mixed with other foods to make a "complete" protein.

Savory Wild Rice and Cranberries

Here's another wild rice dish with cranberries - this one has a savory edge, while the "holiday wild rice" dish has a bright citrus dressing. I like this one for a smaller meal, and might pair it with a main dish of meat or vegetables and a salad.



Ingredients:

1/2 cup wild rice
1/2 cup brown rice
1/4 cup chopped onion
1/4 cup cranberries
1/2 cup chicken or vegetable stock
1 cup water
1/4 cup chopped pecans
1/4 tsp salt
1/4 tsp pepper

Directions:

Place the two kinds of rice, along with the onion and cranberries in a rice cooker or a stove top pan. Cover with the stock and water and cook until tender, about 30 to 40 minutes on the stove top or until done in a rice cooker. When done, stir in the pecans, then season to taste with the salt and pepper.

Serves 4

Stealthy Cooking Tip: Taste before you season, then add your seasoning a little at a time. You'll find that some dishes don't need as much salt as you might expect. Many store bought vegetable and chicken stocks have sodium in them already, even the low sodium varieties, so if you use canned or boxed stock for this recipe you may need very little salt.

Rice Pudding

Here's a tasty treat. I usually make this with leftover brown rice and vanilla soy milk, but feel free to use whatever kind of rice or milk you like best. I also like to load this up with raisins, they add a special sweetness to this. Serve it with milk for breakfast, plain for a snack, or with a little bit of fresh fruit for dessert.

Ingredients:

1 cup milk or soy milk
2 whole eggs
1/4 cup sugar
1 tsp vanilla
1/2 cup raisins
1/2 tsp cinnamon

1 cup cooked brown rice

Directions:

Preheat oven to 350 degrees. Pour milk into a medium size microwave safe bowl and heat for 1 minutes until warm. Add remaining ingredients to bowl and mix to combine. Lightly grease an oven baking pan or bowl and pour all ingredients into the bowl. Bake the pudding in a water bath. To do this, set the cooking pan with the rice pudding into a second larger pan. Add water to the larger pan so that water comes up about 1/2 inch on the side of the pudding. Check for doneness after 45 minutes by seeing if the outside of the pudding is set (the center will still be moist, but should no longer be runny). If the center is still runny, cook for an additional 5 minutes and check again. Total cooking time will be between 45 minutes and 1 hour. Remove the pudding when done a let cool. The pudding will continue cooking as it cools, and the center will set. Eat when slightly warm or refrigerate and eat cold.

Serves 4.

Stealthy Cooking Tip: Here's a good dish to introduce whole grain brown rice to you and your family. If you're not used to the chewy texture of brown rice, the sweetness of the raisins will enliven the taste of the dish and balance the textures.

Barley Pilaf, Two Ways

When I cook with barley, it always seems to really sticks to my ribs. That heartiness makes it one of wintertime's favorite comfort foods. Barley is a grain, and shares many of the same nutritional values as corn. That means it's a good source of minerals, especially copper, magnesium, and phosphorus. However, it's best health benefit is from the fiber it provides. Similar to oats, the fiber in barley works to lower cholesterol.

That's just part of the good news about barley. Mix it up with some vegetables, along with some sauteed garlic and onions, and there's a Mediterranean or Italian side dish that's tasty and nutritious.

Ingredients:

(Mediterranean style)
2 cups low sodium chicken broth
1/2 cup barley
1/2 cup cucumber, peeled and chopped
1/2 cup tomatoes, chopped
1/4 cup olives, chopped
2 Tbs sunflower seeds
1/4 cup crumbled feta cheese
2 Tbs Italian style salad dressing

OR

(Italian style)
2 cups low sodium chicken broth
1/2 cup barley
1/2 cup chopped onion
1/4 tsp minced garlic
1/2 cup chopped red pepper
1/2 cup sliced mushrooms
2 Tbs pine nuts
2 Tbs Italian style salad dressing

Directions:

Bring the chicken broth to a boil and add the barley. Cover, reduce heat to a simmer, and let cook until barley is tender, about 40 minutes. Combine with vegetable ingredients. Add dressing, and mix well.

Serves 4

Stealthy Cooking Tip: Those who already like vegetables will appreciate the Mediterranean version of this barley pilaf. Those who aren't sure about vegetables might like the Italian version better. Sometimes the size of the vegetables matters, too. When you're chopping vegetables experiment with size. If they're chopped large, say 3/4 inch by 3/4 inch, everyone can tell what they are. If they're chopped, or minced fairly small, say 1/8 inch by 1/8 inch, it's hard to tell what is what. Also, the vegetables in the Italian version can be quickly cooked in the microwave for 1 or two minutes to soften the flavor. If cut small and cooked, they'll seem to augment the flavor, rather than make a visual addition. However, the vegetable goodness remains!

Bean Burritos

I've been talking with a friend lately about a diet that helps control diabetes. It's so difficult to maintain a healthful diet in our American land of quick, cheap, fast foods that are so unhealthful. It's so easy to pick up a "meal" of sugar laden soda with a fat laden burger and fries. It may be filling for the stomach, but it doesn't do anything to promote health. Here's a recipe for bean burritos that is nutritious and delicious. Make enough for left overs, and you've got a healthy lunch, too!

Ingredients:

1 tsp olive oil
1/2 cup chopped onion
1/2 tsp minced garlic
1 tsp chili powder
1 can black beans, drained and rinsed
1/2 cup tomato salsa
4 - 6 whole wheat flour tortillas
1/2 cup low fat sour cream or Greek yogurt
1 cup lettuce, small leaves or chopped
1/2 cup shredded low fat cheese
1 cup tomato salsa

Directions:

Heat olive oil in a non stick frying pan. Add onion and cook for about 3 or 4 minutes until soft. Add garlic and chili powder and cook for an additional minute. Add the drained and rinsed black beans and the tomato salsa. Cook for just a few minutes more to heat the beans and tomatoes. Meanwhile, heat the tortillas. These can either be wrapped in plastic wrap and heated in the microwave for a few seconds or can be toasted in a dry non stick skillet for about 30 seconds per side.

To assemble, spoon about 1/4 cup bean mixture down the center of each tortilla, add 1 tablespoon of sour cream or yogurt, 1/4 cup lettuce, 1 tablespoons of cheese, and 2 tablespoons of salsa. Roll and enjoy!

Stealthy Cooking Tip: Adding salsa to the bean mixture and serving more on the burrito adds lots of vegetable goodness to this dish. Cutting the cheese won't be noticed, especially if the cook is the one who assembles the burritos. Whole wheat flour tortillas add extra whole grains to the diet. I've found some tasty ones at my local farmers market, but also enjoy the "Sprouted Whole Wheat" ones made by Alvarado St Bakery.

Veggie Lasagna

If you don't tell them this is made with whole wheat pasta or spinach, they probably won't even notice!

Ingredients:

12 oz whole wheat lasagna noodles
1 tsp olive oil
1 jar spaghetti sauce (about 3 cups)
1 tsp olive oil
1/2 cup chopped onion
1/2 tsp minced garlic
10 oz baby spinach, chopped
12 oz low fat or fat free ricotta cheese
12 oz low fat or fat free cottage cheese
2 large eggs, beaten
1/2 cup shredded Parmesan cheese, divided
1/2 cup grated mozzarella cheese
1/2 cup sliced black olives (optional)

Directions: Preheat oven to 350 F. Cook lasagna noodles by bringing 2 quarts of water to a boil, add 1 tsp olive oil and noodles, boiling for 10 to 12 minutes. Drain in a colander. Prepare the sauces while lasagna noodles are cooking. For the white sauce, heat 1 tsp olive oil in a saute pan. Add the chopped onion and cook for about 5 minutes, until the onion is translucent. Add the garlic and spinach, cooking about 1 minute more until the spinach is wilted. In a large bowl mix together the ricotta cheese, cottage cheese, 1/4 cup of the Parmesan and the eggs. Add the onion and spinach mixture to the cheese and egg mixture and mix the two together. To assemble the lasagna, prepare a 9 x 12 (or approximate close size) baking dish by spreading about 1/2 cup of tomato sauce in the bottom of the pan. Cover the bottom of the pan with noodles, this is usually about three pieces of lasagna noodle. Add about 1/2 of the cheese and spinach mix, 1/4 cup of the mozzarella, and about 1 cup of the tomato sauce. Add a second layer of noodles, covering with the rest of the cheese and spinach mix, the remaining mozzarella, and another cup of the tomato sauce. Cover with a third layer of noodles, topping with the remaining 1/2 cup of tomato sauce and the remaining 1/4 cup of Parmesan. Bake lasagna uncovered for about 50 minutes. Remove from oven, cover with foil and let set for 10 minutes before slicing.

Serves 8

Stealthy Cooking Tip: This use of cheese in vegetarian main dishes constitutes a whole protein, so you're meeting your protein needs. Use of whole grains increases the amount of protein, too. Plus whole grains increase your daily fiber intake. Substituting cottage cheese for some of the ricotta decreases fat, while using low fat or fat free cheeses also lower the fat. Parmesan cheese has a bold taste, so not much is needed. Also, using larger pieces of Parmesan allows your taste buds to quickly recognise the flavor, so using shredded rather than grated Parmesan is always a good idea.

Holiday Wild Rice

This wild rice dish can be served hot, warm, or cold. I make it ahead of time for holiday meals, and serve it either cold, as a salad, or at room temperature. Either way, it's always a hit. There's a nice blend of tastes here, so it's sure to please!

Ingredients:

1/2 cup wild rice
1 to 1-1/2 cups cold water
1/4 cup dried cranberries
1/4 cup chopped pecans
1/2 small fennel bulb, thinly sliced
1 pear, cored, halved, and thinly sliced
1/2 tsp salt

Citrus Vinaigrette:

zest from one orange
4 Tbs fresh orange juice
4 Tbs fresh lemon juice
1 Tbs balsamic vinegar
6 Tbs extra virgin olive oil
1 Tbs chopped chives
1 Tbs chopped flat leaf parsley
1/4 tsp crushed fennel seeds

Directions:

Cover wild rice with water, add the dried cranberries, and cook in a rice cooker until done or in a covered saucepan on stovetop about 30 minutes, until water is absorbed and rice is tender but still chewy. Make the dressing while the rice cooks. To make the dressing, roll the orange to release the juices, then remove the zest by grating only the orange portion of the skin. Juice the orange and lemon and add the juices to the zest. Add the vinegar and oil, and whisk the ingredients together. Add the chives, parsley, and fennel seeds. Whisk once more before adding to salad. Add chopped pecans and fennel to wild rice mixture, and toss mixture with enough of the dressing to moisten salad. Taste the salad and add salt as needed. Add the pear just before serving.

Serves 4

Stealthy Cooking Tip: The pretty color of the cranberries makes this rice dish visually appealing. It's our secret that this dish includes vitamin C from cranberries, oranges, and lemons! All in one serving!

Cornbread

What am I going to do with all of the applesauce I just made? For one thing, I use it in many recipes. When a recipe calls for oil, I'll substitute applesauce for half of the oil. Here's a good example.

In addition to applesauce, this recipe has vegetables in it, too!

Ingredients:

1/3 cup masa harina
1/2 cup polenta
2 Tbs corn meal
1 cup bread flour
1 Tbs baking powder
1 cup milk (or soy milk)
1/4 cup sugar
1 Tbs butter, softened or melted
1 Tbs olive oil
2 Tbs applesauce
2 egg whites
1/2 cup corn kernels, cut from cob or frozen
1/4 cup chopped onion
1/4 cup chopped pepper, red or anaheim chile
1 tsp canola oil

Directions:

Preheat oven to 400 degrees F. Chop onions and peppers and place into a microwave safe cooking bowl. Heat for 1 minute on high to soften. Let the vegetable mixture cool. Mix masa harina, polenta, cornmeal, flour and baking powder in a large bowl. Add milk, sugar, butter, oil, applesauce and eggs whites. Mix wet and dry ingredients together until the dry ingredients are moistened. Fold corn, onions, and peppers into cornbread mixture. Spray an 8 x 8 baking pan with canola oil, or use a paper towel to distribute the oil lightly over the surface. Pour cornbread mixture into pan and bake for 30 to 35 minutes. These may also be made into muffins. Fill muffin liners about 2/3 full and bake for 25 to 30 minutes.

Makes 9 to 10 servings.

Stealthy Cooking Tip: Applesauce is a good stand in for oil in many recipes. Baked goods, especially those with a sweet undertone, can usually hold up to substituting applesauce for 1/2 of the oil. In this recipe, I used a small amount of butter to retain rich flavor, a small amount of oil to help develop the "crumb" of the cornbread, and then applesauce for the rest of the oil. Try this out with some of your favorite home recipes. The one thing to remember is to use smooth style applesauce, chunky style applesauce won't give you the same results.

Corn Fritters

The last sweet corn is coming in from the fields. These fritters make excellent use of corn. They taste amazing when made with fresh sweet corn, but also taste pretty darn good when made with frozen corn kernels. This recipe was inspired by a similar one in The Joy of Cooking.

If you've never scraped corn kernels from the cob, it's an easy task. Peel back the husks and remove the silks. Place the cob in a bowl to catch the kernels and to keep the corn juices from spattering too much. Now, hold the cob by the bottom end and use a knife to cut off the kernels. After you've removed the kernels, use the back of the knife to scrape the "cream" from the base of the kernels. This cream adds depth of taste to your dish, as well as making cut corn creamy.

Ingredients:

2 ears of fresh corn (about 1 cup)
1 egg
1 Tbs flour
1 tsp sugar
salt and pepper
1 tsp olive or canola oil

Directions:

Cut the kernels and scrape the juice from the corn into a large bowl. Separate the yolk from the egg white, adding the yolk to the corn, and putting the egg white into a small, clean bowl. Add the flour, sugar and a pinch of salt and pepper to the corn mixture. Beat the egg whites until they form stiff peaks, but aren't dry. Fold the egg whites into the corn mixture.

Heat a large nonstick skillet over medium heat and add the oil. Drop the corn batter into the skillet, forming fritters about 3 inches in diameter. Cook the fritters for 2 or 3 minutes until brown, turn once, and brown on the second side. Don't press the fritters down! Serve at once.

Serves 4, 2 small fritters each.

Stealthy Cooking Tip: These fritters only taste sinful! Usually fritters are deep fried, and wouldn't be found anywhere near a healthy diet. These, however, are pan sauteed using just one teaspoon of olive oil. Plus, they're chock full of corn. Even though we usually think of corn as a vegetable, it's technically a grain. Like many grains, corn is a good source of complex carbohydrates as well as fiber.