Garlicky Chickpeas with Artichokes & Greens (gluten free, dairy free)

I’ve been making a version of this dish for many years, and what goes into it often depends on my mood and truthfully, whatever ingredients I have on hand. Before we had kids Ben and I would eat it over pasta with lots of freshly grated parmesan, and then we ditched the cheese and pasta and it became our favorite thing to take to the beach when we moved to Hawaii. Lately It’s been one of my go-to dishes for potlucks, and a couple of weekends ago I think it reached a new level when I was making it to take to a friend’s house and discovered that I only had one can of chickpeas (gasp!). So I tossed in quartered artichoke hearts and I have to say that the addition of those liver-healthy nuggets inspired some pretty amazing mouth-sounds from the hostess. True to form I used kale as my greens and added plenty of chopped up bacon, but you can use any hearty green or even spinach and omit the bacon to make this 100% plant based. I usually employ canned organic chickpeas for this recipe because it’s often a last minute deal, but feel free to use homemade beans instead. Either way, I hope you try it and love it!

INGREDIENTS:

3 tbsp extra virgin olive oil

One 14 oz can garbanzo beans rinsed and drained (go for organic and look for a BPA free can) or about 2 cups cooked

4 large cloves garlic, minced

Zest of one lemon

1/4 -1/2 tsp red pepper flakes (to taste)

2-3 big handfuls chopped kale, collards, or spinach

6-8 slices of nitrate & nitrite free bacon, cooked until crispy and chopped (omit for plant based)

1 14 oz can artichoke hearts, water drained and hearts quartered

1/4 cup each of chopped fresh cilantro and fresh parsley

Juice of one lemon

1/2 tsp-1 tsp Himalayan pink salt, to taste

DIRECTIONS:

Heat the olive oil in a large saucepan or skillet over medium-low heat. Stir in the garbanzo beans and the garlic and cook for about 5 minutes until the garlic is fragrant but not burned.

Add the lemon zest, red pepper flakes, and chopped greens and saute until the greens have wilted.

Stir in the artichoke hearts and bacon and toss gently to combine, allowing the artichoke hearts to warm through. Turn off the heat.

Add the fresh herbs, lemon juice, and salt to taste. Toss gently to combine and do a taste test. Add more extra virgin olive oil if it’s too tart or too dry. Adjust the salt or red pepper flakes if you want more of a punch. This recipe is really delicious and packs a ton of flavor, so if you’re not feeling it then make whatever alterations you need to really love it! Serve warm or at room temperature.

Grannies, Beets & Lacinato Kale Salad (vegan, paleo)

One of my favorite things about the summer season is getting together with family and friends, and all of the delicious food that goes along with it!  I love having a few go-to salads in my back pocket for picnics and barbeques that I know I can execute perfectly, even at the last minute.  This Beet, Kale, and Granny Smith Apple Salad features crisp, fresh flavors that are just perfect for a hot summer day.  Roasting the beets really brings out their sweetness, and my tangy Honey Mustard Dressing ties everything together into perfect harmony.  You can easily make this ahead of time by prepping each component separately a day or two in advance, and then just toss everything together right before serving.

INGREDIENTS:

Honey Mustard Dressing:

1/4 cup extra virgin olive oil

2 tbsp fresh lemon juice

1 1/2 tbsp Dijon or stone ground mustard

3 tsp honey

1/4 tsp salt- more or less to taste

5 turns of the pepper mill

1/2 tsp minced garlic

1/2 tsp grated fresh ginger

Combine all of the ingredients in a blender, or whisk by hand, and set aside.  This dressing can be made several days in advance, and stored in an airtight container or mason jar in the fridge.

For the salad:

1 tbsp extra virgin olive oil, for roasting the beets

1/4 tsp sea salt

freshly ground black pepper

1 large or 2 small red beets, peeled and thinly sliced into 1/4 inch thick half rounds

1 large Granny Smith apple, cored and cut into 1 inch cubes

1 bunch of Lacinato kale or green curly kale, ribs removed

1/4 cup Honey Mustard Dressing

Start by tossing your sliced beets in the extra virgin olive oil, sea salt, and a little freshly ground black pepper.  Make sure each piece is well coated, then arrange the beets in a single layer on a baking sheet lined with parchment paper.  If you are using a large beet, you may want to cut the half moons into quarters, so that the pieces aren't too big. Roast the beets at 350 degrees for 25-30 minutes, until fork-tender.  Remove from the oven, and let cool while you prepare the rest of your ingredients.

Whether you are using Lacinato kale, or regular curly kale, you’ll want to first rinse the leaves well, checking for any little critters that might be hiding on the back of the stalks.  Shake off the excess water, then remove the tough ribs.  Discard the ribs, roughly the chop the leaves into bite sized pieces, and place the cut kale in a large mixing bowl.  If you have a lot of excess water left on the kale, you can pass it through a salad spinner or use a clean kitchen towel or paper towels to remove the water.

Drizzle the kale with 1/4 cup of your prepared dressing, then get your hands in there and gently massage the leaves to break down the tough fibers.  Add in the chopped apple, toss to combine, then add in the cooled roasted beets, and toss again, making sure that the beets and apples are well coated with the dressing.  You can add more dressing to the mix if necessary.

Do a taste test, and add more dressing, lemon juice, or seasoning if needed.  Enjoy immediately, or cover tightly, and store in the fridge for later.  If you want to make this salad a day ahead of time, I recommend tossing the cut apples in a little bit of lemon juice to prevent them from browning.  To preserve the crispness of the kale and the apples, I would prep and store each component separately, then assemble the salad right before serving, to prevent the kale from getting soggy.

I hope you love this salad as much as I do!

With Aloha,

Fauzia

Spicy Turkey Boats (paleo)

 We met some friends down at Waikiki a few weeks ago to share a dinner picnic and watch the Friday night fireworks, and these yummy, easy-to-pack turkey boats were my contribution to the spread.  I gathered up ingredients from my fridge and spice cabinet that I thought would go well together, and I have to say that the mix I came up with turned out to be one of my favorite things I've ever made. Bold statement, but it's true!  The citrusy notes of the lemon and coriander pairs nicely with the smokey cumin and bacon, and the ground turkey and kale provides a nutrient dense, mild background that really lets all of the flavors shine.  A final touch of spicy sweet sriracha gives just the right amount of kick, and the whole thing is so tasty that I could eat this for days. We spooned generous portions onto crisp romaine "boats" for a high protein, low carb starter, but it would be equally delicious paired with roasted root vegetables, your favorite gluten free grain, or on top of a salad of leafy greens and chopped crunchy veggies.

INGREDIENTS 

3 tbsp EVOO

1 pound organic ground turkey

1/2 large onion, diced

5 large cloves garlic

1.5 tsp coriander

1 tsp cumin

Zest of one lemon

1.5 tsp Himalayan salt

4 strips bacon cooked crisp then finely chopped

1 tbsp sriracha

Juice of 1.5 lemons (or 1 if it's very juicy)

4 large stalks of curly green kale, ribs removed and leaves chopped small

1/2 cup chopped cilantro

Romaine heart leaves, washed and dried

DIRECTIONS 

In a Dutch oven or large skillet, brown the onions in the olive oil over medium heat, stirring frequently.  Add the turkey and garlic and cook until the turkey is no longer pink, breaking the meat up with a wooden spoon so that it crumbles. Add in the coriander, cumin, salt, lemon zest, bacon, and kale, and cook until the kale has completely wilted.  Turn off the heat and stir in the Sriracha, lemon juice and cilantro.  Check for seasoning and add more salt, lemon juice, or Sriracha if needed.  Let the mixture cool a bit before spooning it onto the lettuce boats. Enjoy!

Easy Salmon Salad (paleo, AIP)

Happy Aloha Friday, everyone!

Most weekdays, Felix and I have our little routine of going out in the morning for a playdate or a trip to our neighborhood park, and I usually sprinkle some errands in there too.  Today, I had a follow up appointment with my opthamologist to check in about some ongoing eye irritation I've been dealing with.  Unfortunately, it hasn't resolved yet, but we're working on it.  We headed to the park afterwards for some hide and seek, playground time, and bubble blowing, and when we got home I fed Felix a quick lunch of marinated chickpeas, green peas, and green beans- all leftovers from yesterday's dinner.  While I got him down for his nap I thought about what I was going to eat for lunch, and decided on one of my old standby's: Salmon Salad.  I've been making this probably once a week lately, and today's batch turned out so delicious that I just had to share.

It's a simple, but tasty recipe that you can easily make your own by using whatever you have in the fridge.  If you don't like salmon, try using tuna fish instead, or even shredded cooked chicken.  Fresh parsley, arugula, or even spinach make a great substitute for the cilantro, and if you have capers or green olives in your fridge or pantry, chop some up and add them to the mix.  Kalamatas would be yummy in this salad too.  I ate my salmon on a bed of raw kale because I had some already washed and ready to go in the fridge, but you can pile it on top of any greens that you'd like.  It would also be great over a heap of diced cucumber or shredded carrots and beets.  For a satisfying crunch, I included a side of plantain chips, and polished it all off with a few squares of my homemade strawberry lime fruit snacks.  Healthy and satisfying!

INGREDIENTS:

1 6 oz can of wild Alaskan salmon, juices intact (I use the one from Costco)

1/3 cup chopped fresh cilantro

scant 1/4 cup chopped scallions

juice of 1 lemon, reserving 1 tbsp for the kale

2 tbsp extra virgin olive oil, plus 1 tbsp for the kale

1/2 tsp ground turmeric

1/4 tsp Himalayan pink salt or sea salt, more or less to taste

1 tsp apple cider vinegar

2-3 cups raw kale, washed, dried, and cut into bite size pieces

optional: 1-2 tbsp chopped capers or 3 tbsp chopped olives

DIRECTIONS:

1. In a medium sized storage container, mix the can of wild salmon (including the juices), cilantro, scallions, lemon juice, olive oil, turmeric, salt, and capers or olives if you are including them.  Set aside.

2. Place the kale in a salad bowl (I use a larger plate-bowl), drizzle the reserved 1 tbsp of lemon juice and 1 tbsp olive oil on top, and then gently massage the kale to break down the tough fibers and distribute the dressing evenly.

3. Put a hefty scoop of the salmon salad on top of your kale (I use about half of the prepared salmon mix), then drizzle everything with 1 teaspoon of apple cider vinegar.

4. Enjoy your Easy Salmon Salad as is, or with a side of your favorite crunchy chips!

These are my favorite chips.  If you live in Honolulu, you can find them at Kokua Market.  I've also seen them on Amazon, and Inka Chips are another brand that I like, but they aren't as light and airy as the Turbana brand:

And here's a pic of Felix from a little trip to the beach this past Monday morning.  He loves to get wrapped up in a towel and eat snacks.  I think that day we snacked on frozen blueberries and homemade strawberry lime fruit snacks:

That's all for now.  Have a really wonderful weekend!

Aloha,

Fauzia

Tangy Coconut Date Dip (vegan, paleo, AIP)

Today we threw a good old fashioned birthday party for Nikhil and Felix, who are both January born.  The party was in the afternoon between lunch and dinner, so I put together an array of healthy and yummy snacks that all happened to be vegan, and gluten-free of course.  This Coconut Date Dip is a little treat that I whipped up on Friday afternoon with ingredients I already had in my fridge and pantry.  I served it with Granny Smith apple slices and it was a big hit at the party, especially amongst the parents.  Sweet and tangy with complex notes of warm ginger and cinnamon, it boasts a great texture that would also work well as a spread for toast or crackers, paired with strawberries or pear, or just straight from the spoon for an energizing, fiber-filled bite.  I'm not sure if my boys had a chance to try out this snack today (they were too busy having a blast with all of their pals), but I'm guessing they'd love it.  I think I'll offer it up with crackers tomorrow after school. We'll see what they say!

INGREDIENTS:

1 cup dried unsweetened coconut

10 Medjool dates, pitted

3 tbsp fresh squeezed lemon juice or calamansi or sour orange juice

1 tsp ground ginger

1/2 tsp ground cinnamon

1/2 cup water

Pinch of fine sea salt

Place all ingredients in a food processor fitted with an "S" blade, and blend until a thick paste has formed.  If your Medjool dates are a bit dry or tough, you can soften them up  by soaking them in a bowl of hot water for 5 minutes before adding to the food processor.  Store in an airtight container in the fridge for up to 5 days.  For best taste and texture, let your dip come to room temperature before serving.

Enjoy!

Lemony Kale & Apple Salad (vegan, paleo)

I am on a mission to eat more vegetables everyday.  Last year I met a registered dietician who told me that he eats ten servings of fresh fruits and vegetables each day.  Ten servings!  I'm not saying that I think we all need to consume that much produce every single day, but it did get me thinking about what I'm really eating on a daily basis.  While I try to get ample veggies into my diet (I read here that a good rule of thumb is to try to fill half your plate with fruit or vegetables at each meal), I'm not sure if this always happens.  It's pretty easy to just reach for a piece of fruit, but my goal is to consume more dark, leafy greens like collards, mustard greens, bok choy, chard, watercress, arugula, and kale.  I've found that the more greens I eat each day, the better I feel.  I have more energy, I crave less sugar, and my mood seems more mellow overall.  I got together with some friends over the weekend, and we ended up having a conversation about how kale is going to save the world (there's actually a t-shirt that makes this claim!).  Needless to say, my friends and I are kale fanatics, and rightfully so.  For starters, it's delicious sauteed with garlic, cooked into soups, baked into lasagna, blended into smoothies, marinated in salads, roasted with olive oil, salt and pepper, and oven-crisped to make kid-friendly kale chips.  And of course we've all heard about the magnificent health benefits of kale (you can read about these benefits here and here).  I have many kale recipes to share with you, but I thought that this simple, refreshing, easy-to-prepare salad is a great start.  Make a batch, keep it in your fridge, and snack on it throughout the day as a yummy way to get more fresh fruits and veggies into your life.

INGREDIENTS:

1 large bunch of kale (any variety will work, although I prefer green curly kale or Lacinato)

2 1/2 cups diced Fuji apple (about 2 small apples, or 1 1/2 large)

2 tbsp extra virgin olive oil

3 tbsp fresh lemon juice

the zest of one lemon

1/2 tsp salt

Freshly ground black pepper, to taste (I used 15 turns of my pepper mill. Omit for AIP)

Note: Whenever possible, I like to buy organically grown kale and apples to avoid the pesticides used on conventional varieties.

DIRECTIONS:

Wash your kale well to remove residual dirt, sand, and all of the little critters that love kale as much as we do.  I do this by rinsing each stalk individually front and back, and then I shake off the excess water.  You can also place your kale in a large bowl, fill it with cold water, then agitate the kale with your hands to loosen any debris.  Repeat this 3 times.  Drain the excess water from your washed kale  by giving it a few good shakes in a colander, or you can use a large salad spinner.

Remove the tough stems from your kale, roughly chop the leaves, and place them in a large mixing bowl.

You can easily "zip" the leaves from the stem by holding the stalk upside down, then grasp the end of the stem with one hand and use your other hand to pull the leaves down, separating them from the stem.

This is how much kale I got after removing the stems, and chopping the leaves with a large knife- around 8 cups.

Prepare your dressing by whisking together the olive oil, lemon juice, lemon zest, salt, and pepper, and then pour this mixture over your kale.

Use your hands to give it all a good mix, then massage the kale leaves to help break down the tough fibers.  The volume of the kale will shrink considerably after doing this.

Add in the diced apple, mix again, and do a taste check for seasonings.

Make any necessary adjustments, then store your salad in an airtight container in the fridge for up to 3 days (although I doubt it'll last that long!).

As you can probably tell, this is one of my favorite ways to eat kale.  What is yours?

Chai Masala & Masala Chai

I love chai masala. Translated as "a mix of spices for tea," chai masala is spicy, sweet, pungent, comforting, immune boosting, and its culinary uses are endless.  Traditionally, this spicy mix is simmered with black tea, milk, and sugar to make masala chai (spiced tea), a staple in most East Indian households, and a favorite on pretty much every Indian restaurant menu out there. It's definitely a staple in my kitchen pantry, and I use it often. Until last week I had been not-so-slowly chipping away at a small jar of chai masala that my sister brought for us from Tanzania a couple of summers ago (a little bit goes a long way). My stash has rapidly started to dwindle lately, though, because it's a key ingredient in my Chai Spiced Chocolate Shake, which I happily consume several times per week (it's my absolute favorite snack).  I was super excited to share this delicious recipe with you all, but I realized that it would be cruel to tease you with the recipe, and then leave you hanging without the chai masala, which is not always easy to find unless you have an Indian grocery in your town. So, I thought this would be the perfect time to try my hand at making my very own chai masala, and I have to say that I am quite pleased with the result. It was both fun and easy to make, and I now have a fresh supply that'll last me a while. I even gave some to my friend for her birthday, and she loved it. The great thing about making any kind of masala (a mix of spices), is that you can tailor it to your own personal taste.  I formulated mine to have the right balance of spice, depth, sweetness, and bite. Most chai masalas contain a base of cinnamon, clove, black pepper, green cardamom, and nutmeg.  Some people will add saffron, mace, black cardamom, or tulsi (holy basil). I stuck with the base and added saffron to my masala, but next time I think it would be interesting to experiment with black cardamom and tulsi.  Make a batch of this as soon as you can, treat yourself to a mug of masala chai (recipe below), and then stay tuned for my Chai Spiced Chocolate Shake recipe!

Here's what you'll need to make your own chai masala:

• Spice grinder or coffee grinder

• Glass baking dish

• Clean glass jar with a tight fitting lid

• Microplane or fine grater (If you are using whole nutmeg)

• Spices

3/8/14 Update:  Last week I made a large spicier batch of chai masala that both Ben and I prefer to my original, mellower recipe.  Both are tasty in their own right, so feel free to try either one, and please let me know which you prefer!

Mellower recipe, smaller quantity:

1/4 cup cinnamon sticks, broken into small pieces

25 green cardamom pods, peeled and skins discarded

1 1/2 tsp black peppercorns

1 1/2 tsp whole cloves

2 tbsp + 1 tsp ground ginger

Whole nutmeg to make 1/2 tsp freshly grated nutmeg (you won't need the whole nut) or 1/2 tsp ground nutmeg

1/4 tsp saffron (optional)

Spicy, more pungent recipe and larger quantity (great for sharing with friends):

1/2 cup cinnamon sticks

1/4 cup green cardamom pods, peeled and skins discarded (use 2 tbsp of the cardamom seeds after peeling)

3 tsp black peppercorns

4 tsp whole cloves

1/4 cup plus 2 tbsp ground ginger

1 tsp nutmeg powder (from freshly grated nutmeg, or you can use ground nutmeg)

1/2 tsp saffron

The directions are the same for both recipes, but you will probably need to grind the whole spices of the larger recipe in two batches to accommodate the increase in quantity.

Clockwise from top: Cinnamon, ginger, peppercorns, saffron, cardamom, nutmeg, and cloves in the middle.

DIRECTIONS:

Preheat your oven to 200 degrees.  Peel your cardamom pods to reveal the whole spices inside, and discard the skins.  Break the cinnamon sticks into small pieces, then place the peeled cardamom, cinnamon, peppercorns, and cloves in a glass baking dish.

This is what cardamom looks like once it's been peeled.

Whole spices in a glass baking dish.

Place the baking dish in your preheated oven and roast the whole spices, uncovered, for 12-15 minutes.  You want to roast the spices long enough to bring out their aromas, but not so long that they burn.  Remove from the oven and allow the spices to cool.  While the spices are roasting, grate your nutmeg if you are using whole nutmeg.

I like to grate whole nutmeg with a Microplane.

Before grinding your spices, be certain that your coffee or spice grinder cup and lid is clean and completely dry (any moisture will cause your masala to stick and clump), and set it to the finest grind (mine is espresso).

An inexpensive coffee grinder doubles as a spice grinder.

Once your roasted spices have cooled, place the cinnamon pieces, peppercorns, cardamom, and cloves in your grinder, and blend until you have a fine powder.

Whole spices before grinding.

Finely powdered spices after grinding.

Turn this mixture out into a clean bowl, then add your saffron, ground ginger, and nutmeg powder.  Stir until it's well combined, then carefully spoon or funnel your masala into a clean, dry jar.

A closer look at your finished product after mixing in the nutmeg, ginger, and saffron.

I always store my spices in glass jars, away from direct sunlight.  This keeps them fresh longer.

This might seem like a lot of work for such a small jar of finished product, but I guarantee it's worth the effort.  A little bit really does go a long way, you'll have the satisfaction of knowing that you made it yourself, and nothing compares flavor-wise to freshly roasted and ground spices.  Feel free to experiment with the quantities of each spice to achieve a flavor that you love, and enjoy your chai masala in any dish that traditionally calls for cinnamon.  Add it to hot milk, oatmeal, cookies, fruit cobbler, ice cream, or make yourself a hot mug of proper Masala Chai:

INGREDIENTS:

1 1/4 cups milk (I prefer unsweetened coconut milk or almond milk, but any type of milk will do)

1/4 tsp chai masala

1 black tea bag (Rooibos tea is great non-caffeinated option)

2 tsp honey, more or less to taste

DIRECTIONS:

Bring the milk, chai masala, and tea bag to a slow boil in a small saucepan.  Simmer on low for 3-4 minutes, stirring frequently, then pour through a fine mesh strainer into a mug.  Add honey to taste, and enjoy!

I would love your feedback!  What is your favorite cold weather drink?