Little Smackerels For Teatime With Christopher Robin

click to expand 

It is more fun to talk with someone who doesn't use long, difficult words, but rather short, easy words like: what about lunch?  
Winnie The Pooh

This food feature has taken many twists and turns in the process of creation. The original idea started with the desire to highlight tea in a feature post. 

The feature then developed to include my daughter, Clare doing a Hundred Acre Wood (Bois-des-esprit), Winnie The Pooh photo shoot with my grandson, Matthew, playing the part of Christopher Robin; collecting haycorns for homemade nut butters - with recipes.

It expanded to include favourite savoury recipes from my career as a vegetarian chef and caterer, and to hosting a STEEPED TEA party, and making super healthy, superfood versions of commercial candy and other sweet treats.

Now, this story is a little of all those things but it is about food more than it is about tea. Food that is equally suitable for a teddy bear's picnic, medieval banquet, sophisticated cocktail party, a Pooh Expotition,  a lazy brunch, or for teatime, with leftovers. 

Blogging, like any activity of creativity requires and develops adaptability and resourcefulness. Because of a forgotten camera and a lost photo opportunity, I decided it was time to learn some new photo collage skills to bring this post together, with help from Family Blog Tips and Pic Monkey.

Carrot Rice Cottage Pie

A combination of unique ingredients in this humble pie give it a delightful texture and elegant taste. Serve hot or cold.

Pastry

2 c whole grain flour

1 t salt

1/2 c chilled butter, cut into small pieces

2 T cream cheese

2-4 T ice water

1 egg

1 T unpasteurized apple cider vinegar

Mix butter and cream cheese with flours and salt. Add wet ingredients and mix until blended. Chill 30 minutes. Prepare filling.

Carrot Rice Filling

7 T butter

1 large onion, minced

2 lbs carrots, peeled and shredded

1/4 c water

2 eggs

 2 egg yolks

1 t sea salt

1/2 t nutmeg

1/2 t fresh ground pepper

1/2 c cooked whole grain rice

1 c shredded emmanthal cheese

Pastry glaze: 1 egg, beaten + 2 T milk

Preheat oven 375°. Combine filling ingredients. Roll out 2/3 pastry. Press gently into a lightly buttered and floured loaf pan. Trim excess. Add carrot filling. Roll out remaining pastry. Cover pie. Brush with egg-milk glaze. Bake for 60 minutes until the crust is golden.

Layered Vegetable Terrine

A delicate and flavourful way to get a whole load of vegetables in every serving. A slice of health. Serve cold.

Butter one 1-1/2 quart loaf pan. Line with parchment paper, trimmed to fit the bottom of the pan and with plenty hanging over the sides. Brush melted butter on the parchment. Transfer to the freezer until you’re ready to start assembling. Preheat the oven to 350°.

Carrot Layer

1 lb carrots, thinly sliced

2 eggs

1/4 c cream

1 T honey (optional)

1/2 t ground coriander

1/2 t kosher salt

Pinch cinnamon

Fresh ground black pepper

1/2 c breadcrumbs

Fill a saucepan with an inch or so of water, fit it with a steaming basket, then add the carrots and steam until they’re very tender, about 12 minutes. Transfer to a food processor and pulse until mostly puréed, then add the eggs, cream, honey, and spices, and process until completely smooth, scraping down the sides with a rubber spatula as needed. Stir in the breadcrumbs, then spread the carrot mixture into the loaf pan. Smooth the top with a spoon.

Cauliflower Leek Layer
a small head of cauliflower trimmed, rinsed and cut into 1/2 inch pieces
4 medium to large leeks, trimmed, sliced thinly, and rinsed thoroughly (about 6 cups)
2 T butter
2 eggs
1/4 c breadcrumbs
1/4 c cream
1/2 t salt
Fresh ground black pepper

Melt the butter in a skillet, then add the cauliflower and leeks and salt and sauté until tender, about 10 to 12 minutes. In a mixing bowl, beat together the eggs and cream, then fold in the leeks, breadcrumbs, salt, and pepper. Spread this mixture over the carrot layer and smooth the top.

Spinach Layer

Two 10-ounce packages fresh baby spinach, lightly steamed in a steam basket, and squeezed dry

2 eggs
1/2 c cream
1/4 c bread crumbs
1/4 c crumbled feta (or grated Parmesan)
2 T minced parsley
1/2 t salt
Dash cayenne pepper

Beat the eggs and cream in a mixing bowl, then fold in the spinach, breadcrumbs, cheese, parsley, salt, and cayenne. Divide this mixture over the leek layer and smooth the top. Fold the overhanging parchment over the spinach, ensuring that it’s been brushed with butter and pressing gently so that it adheres, then cover the pan tightly with aluminum foil.

Arrange the loaf pan in a deep roasting pan or other large baking pan. Pour water into the pan so that it comes halfway up the sides of the loaf pan. Bake for 1 hour and 15 minutes - to test, peel parchment carefully to insert a sharp knife into the terrine - it should come out clean. If not, wrap it back up and return it to the bain marie.

Finally, transfer to a cooling rack. Let cool for an hour. Then carefully run a thin knife around the narrow edges, which aren’t layered with parchment, and overturn the loafonto a platter and unmold it. Remove the parchment. Let cool for 20 minutes, then cover and refrigerate for at least 2 hours, up to 3 days.  adapted from: Lukas Volger's Veggie Madness

Lentil Samosas

1 c cooked or rinsed canned lentils

1/2 c purple onion, minced
3 cloves garlic, minced
1/4 c mint leaves, chopped
1/4 c coriander leaves, chopped
1 green chili pepper, minced
1 t red chili powder
1 t garam masala or curry paste
1 t roasted cumin powder
Sea salt to taste
Spring roll wrappers or phyllo pastry

Sauté onions, garlic, spices, and seasonings. Stir in the lentils to blend all of the flavours, 3-5 minutes. Remove from heat. Add fresh herbs. Set aside to cool. 

Lay out the phyllo sheets and wrapped in a slightly damp tea towel. Working with one sheet at a time, butter phyllo and fold each side towards the centre in thirds to form a 3 inch long strip, buttering each layer. Spoon 1 T of filling onto the sheet and start folding from side to side to form a triangle. Sauté in oil if using spring roll wrappers or bake phyllo pastries at 375° for 12-15 minutes.  adapted from Food Wanderings

Kid-Friendly Probiotic Ketchup Recipe

Lacto-fermented ketchup is healthier because it is missing the preservatives, food coloring, and corn-by-products of its commercial counterparts, but also because it aides in healthy digestion and contains the essential nutrients lost by cooking.

This fermented ketchup is as good, or better, than the commercial brands — even the organic ones. The light tangy flavour is altered by how long you allow it to ferment before storing in the refrigerator and by how much sugar or whey you use. If you prefer a spicier blend, simply add more black pepper or a dash or two of cayenne.

2 c raw tomato paste

¼ c raw honey 

2 T raw (unpasteurized) apple cider vinegar 

1/3 c whey 

1 t Celtic sea salt

½ t ground cardamom

3 dashes fresh ground black pepper

2 dashes turmeric

2 dashes garlic powder or ½ teaspoon raw garlic sliced

4 dashes onion powder or 2 t raw diced onion

Dash arrowroot starch (to thicken)

Blend raw tomatoes and suspend in a cheesecloth sack over a bowl until well drained. Repeat this process until you have two cups of paste from drained and squeezed tomatoes. Save the juice to use as a flavoring for soups and other dishes by freezing it.

Add all ingredients except arrowroot starch to a blender and blend until smooth. (Add more sugar or honey if you prefer a sweeter ketchup. Or add cayenne for a spicy ketchup.) Add arrowroot starch and blend for 30 more seconds.

Transfer to an air-tight mason jar and allow to rest on the counter for 24 to 48 hours (or up to a week for desired tangy flavor) to ferment.

When fermented, this ketchup will last in the refrigerator for several months. Happily, it is usually sold out within the week at our house.

from Untrained Housewife

Fairy Toast - Eeyore's House - Pumpkin Teabread  

Collette St. Amant of Steeped Tea - Christopher Robin

Super Healthy Superfood Candy

For a food to qualify as a superfood, by HEALTH COACH standards, it must be a natural and nutrient dense, whole food, be health-promoting, and have the ability to act as medicine, to heal your body.

The following sweet treat recipes are easy to make. I triple the recipes and store the fillings in the fridge until I want to make the candy for a gift or to satisfy a sweet craving. I prepare the chocolate in a double boiler and make small batches of a dozen at a time. After a couple of batches, you will develop a comfortable routine of your own.

The great news about these treats is that, unlike their commercial counterparts, these candies are truly satisfying. Commercial candies create a craving that is never satisfied, but these super healthy, superfood versions completely satisfy the desire for sweet.

Coconut Butter

5 cups of shredded unsweetened coconut (do not use coconut flakes or reduced fat shredded coconut, it will not work)

Place the shredded coconut into a food processor and turn it on.

Let it work its magic for about 10 minutes, pausing to scrape down the sides, until you have a nice creamy, butter-like consistency. 

Delighted Momma

Chocolate Almond Butter Cups

6 ounces medjool dates, pitted and chopped

6 ounces toasted almonds

3 t real vanilla extract
3/4 t fine salt (more, to taste)
Coarse salt to garnish tops

Melt the chocolate gently in a double boiler/microwave. Remove from heat and keep warm.

Add the dates, almonds, vanilla and fine salt to the small bowl of a food processor. Process until mostly smooth and forming a sticky dough. 

Spoon a small amount of melted chocolate into the bottoms of the paper baking cups – about 1/2-1 tsp – working with your spoon to push up the sides.  Put each coated case into a cupcake baking tray and place in the freezer until hardened – about 10 minutes.

Roll small balls, about 1/2-1 teaspoon (depending on the size of the baking cup) of filling and flatten to make a little disc. Push the disc into each cooled case. Spoon over the remaining chocolate, swirling slightly to distribute and completely cover the almond-date mixture.

Store the candy in the fridge/freezer until almost set. Sprinkle over the chopped almonds and salt; return to the fridge. Once set, keep covered in a cool place.

adapted from Food To Glow

Coconut Candy Bark

1 c coconut butter
1 c coconut oil
1/3 c peanut/almond butter

1/3 c coconut sugar (optional)
1 c peanuts
1 c shredded coconut
1/2 c dark chocolate chips

Warm the coconut butter so that it can be stirred.

In a food processor, combine coconut butter, coconut oil, and peanut butter until well mixed. 

On a cookie sheet greased with coconut oil, sprinkle shredded coconut, nuts, and chocolate chips. You could add any nuts or dried fruit that you prefer, for example, cashews and dried pineapple.

Pour the coconut cream mixture over the chocolate and coconut, taking care to stir in the sugar so that it is well blended.

When the coconut cream mixture forms a thin layer on top of the chocolate chips, nuts, and coconut, move the cookie sheet to the freezer until mixture is frozen.

After about 30 minutes in the freezer, remove the cookie sheet and break the mixture into chips using a spatula. Store in a container in the refrigerator. adapted from Fresh Bites Daily

Almond Joy and Mounds Bars

1 c unsweetened shredded coconut, lightly packed

3 T coconut oil

2 T Pure maple syrup
1 t pure vanilla extract
Pinch of salt
12 (or more) lightly toasted whole almonds
4 ounces semi-sweet chocolate

In a food processor, work the shredded coconut, coconut oil, honey, vanilla extract, and salt until it forms a thick paste, about 2 to 3 minutes. Test the coconut mixture to see if it holds together by squeezing a small amount in your palm. It should compact nicely. If the coconut is still too loose to hold together well, continue to process the coconut mixture for 1 to 2 more minutes.

Scoop the coconut mixture with a tablespoon and shape with your hand. Press each ball into a rounded small oval-rectangle, taking care to make sure the sides and top are compact. Press an almond on top of the coconut bars.

Place the coconut bars in the freezer and freeze for 15 to 30 minutes, or until solid.

While the coconut is freezing, melt the chocolate in a double boiler, medium high heat.

Carefully skewer each frozen candy bar onto a toothpick and dip into the melted chocolate, tapping off any excess. Return the bar to the baking tray. 

adapted from Food 52  and Marin Mama Cooks

Vanilla-Rooibos Fig Newtons

Filling

1 c dried figs

1/2 c strong-brewed rooisbos tea

1/2 vanilla bean, scraped

2 t lemon juice

pinch sea salt

Roughly chop figs and place them in a small saucepan with ½ cup brewed tea, lemon juice, salt and scraped vanilla seeds, including the pod. Cook over low-medium heat until the figs start to break down and the mixture thickens (about 10-15 minutes). Add more tea or water if necessary. Let cool slightly, remove vanilla pod, then blend in a food processor.

Dough

1 c rolled oats 

1/4 c coconut sugar

1/4 t baking soda

1/8 t salt

1 t of cinnamon

1 T maple syrup

1 T chia seeds or ground flax seeds 

3 T strong-brewed rooibos tea

5 T coconut oil

1 tsp. vanilla extract

Brew the tea. If using bags, use two to make the tea very strong. If using loose rooibos, use at least 1 tablespoon. Boil ¾ cup (175ml) and pour over the tea. Let steep for 15-20 minutes, then remove the bags or strain. Take out three tablespoons and stir in 1 tablespoon of chia seeds, set aside to gel. 

Blend 1 cup of rolled oats in a food processor to make a rough flour. Add coconut sugar, baking soda, salt, and cinnamon, and pulse to mix. Next add the coconut oil, chia-rooibos gel, maple syrup, and vanilla extract. Pulse to mix until the mixture forms a ball. Turn out onto a sheet of plastic wrap, cover tightly and place in the fridge to chill for at least one hour.

Preheat oven 350°. Remove dough from fridge, place on a piece of parchment paper and lay another sheet on top. Using a rolling pin, roll dough out until the dough is a little larger than 4.5" x 11". To make a rectangle trim off any excess dough around the sides. Spoon fig filling along the center, then fold in both sides and press lightly to seal. Cut 10-12 pieces out and place each one, seam-side down on a parchment-lined baking sheet.

Bake 20 minutes. adapted from My New Roots

Oatmeal Coconut Raspberry Bars

1 + 1/2 c sweetened flaked coconut

1 + 1/4 c whole grain flour

3/4 c coconut sugar

1/2 t salt

3/4 c cold unsalted butter, cut into pieces

1 + 1/2 c old-fashioned oats

1 12oz. jar of seedless raspberry jam, stirred thoroughly to loosen

Preheat oven to 375°F. Line a 9×13 inch baking pan with parchment so that the parchment runs up the sides of the pan. Butter parchment.

Spread 3/4 cup coconut evenly on a baking sheet and toast in middle of oven, checking every 2 minutes and stirring, until golden, about 8 minutes, then cool.

Blend together flour, sugar, and salt in a food processor, then add butter and blend until a dough begins to form. Transfer to a bowl and knead in oats and toasted coconut until combined well.

Reserve 3/4 cup dough, then press remainder evenly into bottom of prepared baking pan and spread jam over it. Crumble reserved dough evenly over jam, then sprinkle with remaining 3/4 cup (untoasted) coconut.

Bake in middle of oven until golden, 20 to 25 minutes, then cool completely in pan on a rack. Lift out in 1 piece using the parchment as handles and transfer to a cutting board. Cut into bars. adapted from Amandeleine

The Pooh Cook Book

Fairy Toast

from The Pooh Cook Book


Old bread, sliced as thinly as possible
Butter
Jam
Fresh berries
Coconut whipped cream

Place the shavings of bread on a baking tray or rack and toast under a low temperature broiler or in a toaster oven until lightly golden brown and starting to curl at the edges. 

Quickly butter the toast and serve with lashings of jam, whipped coconut cream, and fresh berries.

Photography by Clare Isaak

For more delicious, healthy recipes

PLEASE VISIT:

Food Bloggers Savoury

White Bean and Roasted Mushroom Soup

Food Bloggers Sweet

Roast Apricot, Almond and Quinoa Cakes

TO THE TOP

Eat Your Vegetables

Hearty Recipes With Super Nutrients 

To Promote Immune System Health

Salsa Verde

1+1/2 lbs tomatillos, husked & washed

6 large garlic cloves, unpeeled

1 T olive oil 
1 large bunch cilantro leaves (about 2 cups, loosely packed)
4 medium jalapeño peppers, with seeds, stemmed and coarsely chopped
2 T fresh oregano leaves (optional)
additional chile peppers, as desired 

Preheat broiler. Pile the tomatillos, whole, onto a roasting pan or large baking sheet. Add the unpeeled garlic cloves and drizzle with olive oil and toss to lightly coat. Broil, with the top rack close to the broiler, for about 10 minutes, or until the tomatillo skins have started to blacken and are fragrant. Remove from the oven and allow to cool.

Peel the roasted garlic cloves. Add all of the ingredients to the bowl of a food processor and pulse several times, until the mixture is finely chopped but not quite puréed (do this in batches if you are increasing the recipe; transfer each batch to a large bowl and mix thoroughly before transferring to containers to freeze).  Local Kitchen

Tomatillo Dressing

3/4 lb tomatillos

1/2 small white onion
1 jalapeño, seeds removed
1/4 c cilantro
1/4 c olive oil
1/4 c lime juice
1/2 t sea salt
2+1/2 T honey

Blend or process all of the ingredients. This dressing would be a tasty addition as a garnish for soups, grilled food, and stews, and as a salad dressing. 

Prawn Ceviche Verde

1/2 lb cooked and peeled prawns, thawed, tails removed and cut into chunks

1 cucumber, finely diced

1 c salsa verde

1+1/2 T lime juice plus zest for garnish

1 jalapeno (or more for spicy)

1/3 c minced green onions

1/2 t sugar

1/2 t naturally harvested salt

1 T olive oil

Mix all of the ingredients together. Taste for salt. Taste for lime.  Feasting At Home

Sweet Almond Paté

2 c fresh basil

3/4 c raw almonds, soaked over night, drained and rinsed

3/4 c fresh parsley

1 garlic clove

3 T extra virgin olive oil

2 T raw apple cider vinegar

1 T lemon juice

2 t raw honey or agave nectar

1/4 t sea salt

Place all ingredients in the bowl of your processor and pulse with the S blade just until chunky. You can either continue processing for a smoother spread; similar to pesto, or stop while there’s still chunks of almonds. I like it a bit chunky.The spread is thick, still relatively chunky, and served best with crackers, a slice of fresh bread, or combined with a simple warm bowl of quinoa and fresh herbs. Healthful Pursuit

Roasted Pumpkin Seed Hummus

1+1/2 c raw pepitas
4 cloves garlic
1 T olive oil
1 t smoked paprika, divided
1 t chili powder, divided
1 t salt
1/2 t pepper
1+1/2 c cooked cannellini/great northern beans (or 1 can, drained and rinsed)
1/2 c olive oil, plus more for drizzling
1 lemon, juiced
salt and pepper, to taste

Preheat oven to 350 degrees. Grease baking sheet or line with aluminum foil.

Right on the pan add the the pumpkin seeds (pepitas), 1 tablespoon olive oil, 1/2 teaspoon smoked paprika, 1/2 teaspoon chili powder, salt and pepper. Toss well with you hands. Add the garlic cloves to one side of the pan (leave them in their skin). Roast for about 15-25 minutes or until seeds are cooked and begin to lightly brown. Remove the pan every 10 minutes to stir the seeds and check for doneness. Remove from the oven, let cool 5 minutes and then peel the skin away from the garlic. If the the garlic is not tender and fragrant when the seeds are done roasting, wrap them in foil and continue to roast until soft and roasted.

Add the pumpkin seeds to a food processor and process until a smooth paste forms, scrap down the sides as needed. This took about 5 minutes. Once the pumpkin seeds form a paste, add the beans and garlic. Pulse and blend until combined and the beans begin to puree, about 2-3 minutes. With the processor still going, stream in olive oil, blending continuously for a few minutes (and scraping down the sides if needed) until as smooth as desired. Add the remaining, 1/2 teaspoon of chili powder and smoked paprika. Blend until combined add some salt + pepper and taste, adding more if desired. Add hummus to a bowl and drizzle with extra olive oil.

Half Baked Harvest

Onion Bacon Dip

1 large leek
6 bacon slices 
1 large sweet onion, minced
1 (8-oz.) package cream cheese, softened 
1 c sour cream 
1/2 t salt
1 (2-lb) acorn squash
Garnish: chopped fresh chives

Remove and discard root ends and dark green tops of the leeks. Cut in half lengthwise, and rinse thoroughly under cold running water to remove grit and sand; thinly slice leek.
Cook bacon in a large skillet over medium-high heat 6 to 8 minutes or until crisp; remove bacon, and drain on paper towels, reserving 1 Tbsp. drippings in skillet. Crumble bacon.

Sauté onion and leeks in hot drippings for 15 minutes or until tender and golden.

Stir together onion mixture, bacon, cream cheese, sour cream, and salt. Cover and chill 1 hour.

Cut about 1/2 to 1 inch from top of squash; remove and discard seeds.

Heat a small skillet over medium-high heat. Place squash, cut side down, in skillet, and cook 3 to 5 minutes or until cut side is golden brown and caramelized. Serve dip in squash with cheesy cauliflower tater tots. Garnish, if desired.   Southern Living

Cheesy Cauliflower Tater Tots

1 medium head of cauliflower
2 T heavy cream
2 T butter
1/3 c shredded sharp cheddar
4 egg whites
salt & pepper to taste
oil for frying

Clean and trim the cauliflower, adding the florets to a microwave safe bowl. Add the cream and butter to the bowl. Microwave for 5 minutes. Add the cauliflower and cheese to a magic bullet or food processor and blend until still chunky – kind of like a cooked oatmeal consistency. Season with salt and pepper. Chill for at least half an hour. 


Whip the egg whites to a stiff peak. Fold 1/3 of the egg whites into the cauliflower mixture to lighten it up. Then fold the cauliflower mixture into the rest of the egg whites and gently mix until combined. 

For best results, chill for another half hour or they won’t hold their shape as well. Fit a pastry bag with a round or star tube with about a 3/4 inch opening. Spray the inside of the bag with nonstick spray. Gently squeeze out 1 inch sections onto a greased cookie sheet, cutting with a butter knife as you go. 

When finished, bake in a 375 degree oven for 10-12 minutes (or longer if you’re skipping the frying) until puffed and slightly browned. Remove from the oven and serve – or heat 1/4 inch of oil in a saute pan and when it’s very hot add the tots. It doesn’t need long, a minute per side to turn them golden brown and crispy. Serve immediately.   I Breathe - I'm Hungry

Note
These are still tasty after they cool but they start to lose their crunch only minutes after they come out of the oil so if crunch is what you’re after, eat them right away!

Lentil-Stuffed Jack-o-Lantern Peppers

1 c dry lentils
7-8 large bell peppers (you can choose any color you like)
1 t unrefined coconut oil
3 cloves garlic, minced
1 onion, finely chopped
1 medium zucchini, diced small
1 c fresh corn kernels (you can use frozen)
1 medium tomato, seeds removed and diced
3 cloves garlic, minced
1 t fennel seed, roughly chopped
1 T fresh sage, chopped fine
1 t paprika
1/4 t red pepper flakes (feel free to add more to taste if you like more heat, or leave it out if the kiddos aren’t a fan)
2 t fine ground sea salt, or more to taste
1 t fresh ground black pepper

Soak dry lentils in a bowl filled with pure water overnight. Rinse lentils and prepare them according to the instructions here. 

While they cook, wash and dry your peppers. Set aside 1 pepper for dicing/filling—remove seeds and ribs from this pepper. Using X-Acto blade, slice off the top of the first pepper. Twist and lift off the top. Using blade, or paring knife, carefully remove the seeds and ribs from top and bottom sections of pepper. Now you can carve some eyes and a mouth. 
Remove corn from cob with Chef’s knife—for extra deliciousness, try to get the milk from the cob, too. Dice one pepper, onion, zucchini and tomato. Prepare your herbs and garlic. 

Preheat oven to 350°F. Place coconut oil in skillet, and sauté onion and pepper for about 5 minutes over medium-high heat. Add zucchini and cook for another 4 minutes. Add tomato and corn and cook for 3 minutes. Stir in remaining ingredients, including cooked lentils. Season with salt and pepper to taste. 

Spoon filling into peppers—to the top. Place lids back on peppers and place them into a glass baking dish lined with unbleached parchment paper. Bake for for 25 minutes.   Yum Universe

Veg Manchurian

veg manchurian balls:

1 c grated carrot

1 c finely chopped cabbage

½ c finely chopped bell pepper
¼ c finely chopped spring onion/scallion greens
½ t freshly crushed black pepper or black pepper powder or white pepper powder
2 T all purpose flour
2 T cornflour
salt to taste

sauce:

2 T onion or spring onion/scallion whites chopped
1 T finely chopped celery (optional)
1 T ginger
1 T garlic
1 or 2 green chilies
1 T corn flour dissolved in 2 T water
½ T soya sauce
½ T vinegar – I used balsamic vinegar
1+1/2 c vegetable stock
½ t freshly crushed black pepper or black pepper powder or white pepper powder
salt to taste

Veg Balls: 
Mix all of the veg ball ingredients well and keep aside for 15-20 minutes. During this time the veggies will release their juices which will be of help in making the balls. You don’t need to any water. 

Form the mixture into balls and fry them neatly in a moderately hot oil till they are golden brown in color and crispness.

Sauce: Heat oil in a wok and add the spring onions, ginger, garlic, celery and chilies. Add vegetable stock, crushed black pepper and soy sauce. Mix well and the let the sauce cook for 1-2 minutes. Now add the corn flour paste slowly. Stir well and make sure no lumps are formed. The sauce will begin to thicken. Add vinegar, salt, sugar and the veg balls to the sauce and gently stir. simmer for a minute.    Veg Recipes of India

Chickpea Cobb Salad Cups

1 Radicchio, rinsed
2 c chickpeas (from dried or from one can – drain and rinse )
1 T flour
1 T olive oil
2 eggs
1 large tomato or 6 cherry tomatoes, diced
1/2 Avocado, diced
Arugula
Blue cheese, crumbled
Coconut Bacon, optional (find a recipe for it here)

Dressing:

1 T whole grain mustard
2 T olive oil
2 t honey
2 t vegetarian worcestershire sauce
2 t rice vinegar
Salt / Pepper

First, hard boil the eggs. Place the eggs in a small saucepan and fill with water until eggs are emerged. Bring water to a boil, let boil for one minute, and then remove from heat. Cover and let the eggs sit in the water for 12 minutes. Drain and let cool. Peel and chop.

Toss chickpeas with the flour. Heat the olive oil in a small skillet over medium heat. Add the chickpeas and cook until golden brown. Transfer to a paper towel to remove excess oil. Set aside.

Whisk all dressing ingredients together until incorporated. Set aside.

Chop the bottom of the radicchio and peel back each layer to create little cup like pieces. Fill the cups with arugula, hardboiled eggs, chickpeas, avocado, tomatoes, blue cheese, and coconut bacon (if using). Drizzle with dressing and serve immediately.   Vegetarian Ventures

Scalloped Tomatoes

Good olive oil 
2 c (½-inch diced) bread from a French boule, crusts removed 
16 plum tomatoes, cut ½-inch dice (about 2+½ pounds) 
1 T minced garlic (3 cloves) 
2 T sugar 
2 t kosher salt 
1 t freshly ground black pepper 
½ c julienned basil leaves, lightly packed 
1 c freshly grated Parmesan cheese

Preheat the oven to 350 degrees. 
Heat 3 tablespoons of olive oil in a large (12 inch) sauté pan over medium heat. Add the bread cubes and stir to coat with the oil. Cook over medium to medium-high heat for 5 minutes, stirring often, until the cubes are evenly browned. 

Meanwhile, combine the tomatoes, garlic, sugar, salt, and pepper in a large bowl. When the bread cubes are done, add the tomato mixture and continue to cook, stirring often, for 5 minutes. Off the heat, stir in the basil. 

Pour the tomato mixture into a shallow (6 to 8 cup) baking dish. Sprinkle evenly with the Parmesan cheese and drizzle with 2 tablespoons of olive oil. Bake for 35 to 40 minutes until the top is browned and the tomatoes are bubbly. Serve hot or warm.   Barefoot Contessa

Eggplant Pizzas

1 globe eggplant, about 8 ounces and 9-10 inches long
1 T salt, for drawing water out of eggplant
2 T olive oil, for brushing eggplant before roasting
2 t dried Italian seasoning, to sprinkling on eggplant before roasting
10 large basil leaves, cut in chiffonade strips (optional)
1/3 c freshly grated Parmesan
1/3 c finely grated low-fat mozzarella blend 
hot red pepper flakes for sprinkling finished pizza (optional)

Sauce

2-3 t extra-virgin olive oil
3 large garlic cloves, very finely chopped 
1 can (14.5 oz.) good quality petite diced tomatoes with liquid (or use 2 cups peeled and diced fresh tomatoes)
1/2 t dried Italian seasoning blend
1/4 t dried oregano

Cut off both ends of the eggplant; then cut it into 3/4 inch thick slices Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt. Let the eggplant sit with the salt on it for about 30 minutes to draw out the liquid. After the eggplant sits for 15 minutes, turn on the oven to 375 F.

While the eggplant sits, make the sauce. Heat 2-3 tsp. olive oil and sauté the finely chopped garlic just until it becomes fragrant - don't let it brown. Add the petite diced tomatoes, dried Italian seasoning, and dried oregano and let the sauce cook at a low simmer until it's thickened, breaking up the tomatoes with a fork as it cooks. Add water as needed, a few tablespoons at a time as the sauce cooks, keeping it hot by simmering at very low heat until it's needed for the eggplant slices.

After 30 minutes, wipe the eggplant dry with paper towels. Spray a roasting sheet with olive oil or non-stick spray, lay eggplant slices on, brush the tops of the eggplant with olive oil, and sprinkle with dried Italian seasoning. Roast the eggplant about 25 minutes - must still have firmness. 

While the eggplant roasts, thinly slice the fresh basil leaves and combined freshly grated Parmesan and low-fat mozzarella blend. After 25 minutes or when eggplant pieces are done, remove eggplant from the oven and turn oven setting to broil. Spread a few tablespoons of sauce on the top of each eggplant slice, sprinkle with thin basil slices and top with a generous amount of cheese. Put pizzas under the broiler until the cheese is melted and slightly browned. This took 6-7 minutes for me, but I was using a toaster oven and in a more powerful broiler it would probably only take a few minutes.   Kalyn's Kitchen

The Super Nutrients That Promote Immune System Health

Antioxidants are anti-carcinogenic, anti-inflammatory, and anti-aging phytochemicals in plant foods that give fruits and vegetables their brilliant variety of colours. Antioxidants protect all cells against oxygen free radicals that can cause DNA damage and inflammatory disease. Beans and legumes are rich in disease-fighting antioxidants. 

Glutathione for cancer prevention, cancer treatment, immune system health, anti-aging, heart health, eye health, auto immune disease, cognitive function and psychological disorders.

Foods to boost master-antioxident glutathione levels: Broccoli, Brussels sprouts, Cabbage, Cauliflower, Avocados, Peaches, Watermelon, Cinnamon, Cardamom, Turmeric, Tomatoes, Peas, Garlic, Onions, Red peppers. Another way to naturally increase your glutathione levels is to be physically active. Physical activity is really the key to natural detoxification by a health-promoting increase of circulation, sweating and deep breathing. Physical activity increases glutathione.

Lycopene is a carotenoid antioxidant that gives watermelon and tomatoes their red colour; the lycopene is more potent when the tomatoes are cooked.

Lutein is found in vegetables and fruit, egg yolks and dark leafy greens and herbs.

Zeaxanthin is a carotenoid which gives vegetables and fruits their yellow and orange colour such as carrots, peppers and squash.

Astaxanthin is the superstar of the carotenoids pigments that give flamingoes their brilliant colour as a result of eating shrimp and krill. This disease preventative antioxidant multiplies the benefits of Vitamin C and E, lowers LDL cholesterol, and is a powerful scavenger of oxygen free radicals that are created by ultra violet radiation (UVB). Astaxathin is derived from chlorella and spirulina algaes, krill, shrimp and wild salmon. Synthetic astaxathin is given to farm fish and is made from petrochemicals.

Beta Carotene converts to Vitamin A and is available in leafy greens, sweet potatoes, herbs, and carrots.

Selenium is a trace mineral that increases the potency of Vitamins C and E and is found in high amounts in brazil nut. RDA 55 micrograms.

Polyphenols are botanical antioxidants found in black and green tea, herbs, leafy greens, cocoa, dark chocolate and wine.

Vitamin C is an antioxidant and boosts the immune system, aids collagen production and health (protein structure of skin) and is found in vegetables especially broccoli and brussel sprouts, citrus fruits, papaya and strawberries.

Vitamin D3: LINK: Please visit HEALTH COACH: Sunshine and D- Mystifying Vitamin D

Vitamin E promotes immune system and heart health, protects against oxygen free radicals, helps to heal the skin, and is anti-inflammatory. It is found in cold-pressed oils especially wheat germ oil, seeds, nuts and oily fish.

Omega 3 Essential Fatty Acids are essential nutrients that must be obtained from our food and are anti-inflammatory. They inhibit the development of cancer including melanoma, protect the cardiovascular system and the brain, elevate mood, and protect against oxygen free radicals. They are found in cold water, fatty fish, fish oils, chia and flax seeds and algae. Recommended supplements: Barlean's Omega Swirl and Rainbow Light Omega with Astaxanthin.

LINK: Please visit HEALTH COACH: Essential Fatty Acids

Photo: Tomatillos - Michael, Verses From My Kitchen

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