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?

Khima Matar aka Beef & Peas Curry

This is one of my all-time favorite dishes.  We ate a lot of khima matar growing up, and I remember both my grandmother and my mom making it.  It's nourishing, comforting, deeply satisfying, and I often crave it when I'm feeling rundown. The sweetness of the green peas pairs nicely with the rich, full bodied flavor of the spiced beef in such a perfect way that not only do Ben and I love it, but both of my little guys gobble this up (especially my 14 month old!).  I usually serve this with my spiced jasmine rice for Ben and the boys, and then toss some steamed sweet potatoes in coconut oil for myself, to keep my meal paleo.  I know that peas are controversial in the paleo world, but they seem to work well for me if eaten in moderation.  Feel free to omit the peas if you don't care for them- this curry is still absolutely delicious without them.

INGREDIENTS:

2 tbsp unrefined virgin coconut oil 1 medium yellow onion finely diced (a little more than 1 cup, packed) 1 pound grass fed ground beef 1 tbsp ground cumin 1 1/2 tsp ground turmeric 4 Roma tomatoes 2 inch piece of fresh ginger, peeled and roughly chopped 3 large garlic cloves, or 4 smaller ones, peeled 1 1/2 tsp sea salt, more or less to taste 1 1/2 cups frozen peas 1 1/4 tsp garam masala 1-2 tbsp fresh lemon juice 1/4 cup fresh chopped cilantro

In a large saucepan or Dutch oven, melt the coconut oil over medium heat. Place the onions in the pot with a pinch of salt and saute them until they are golden brown, stirring frequently to prevent burning.  This is the most time consuming step of this recipe (it takes me about 15-20 minutes), but it's well worth the effort.  I think of browning the onions as creating the foundation for your curry.  It lends a depth and sweetness to the dish that you will definitely miss if you skip this step.

While your onions are cooking, puree the tomatoes, ginger, and garlic in a food processor or blender, and set aside. I use a blender to do this, and my puree comes to almost exactly 2.5 cups.

Next, add the ground beef to your browned onions, crumble the beef with a wooden spoon, then stir in the cumin and turmeric.  Reduce the heat to medium-low to ensure that the spices don’t burn, and cook the beef until it is no longer pink.

Add the pureed tomato mix to your beef mixture, along with the frozen peas, garam masala, and salt.  Mix well, then cover your pot and allow everything to simmer for 30 minutes or more on the lowest setting.  The longer it has to simmer, the better the flavors will meld.

Check for salt just before serving.  If you don’t taste the spices, you probably need more salt.  Stir in some fresh lemon juice and as much chopped cilantro as you'd like. Serve your peas and beef curry with spiced jasmine rice, or steamed sweet potatoes.  A side of ripe avocado pairs nicely with this dish as well.  We rarely have leftovers after eating this for dinner, but when we do, it's even tastier the next day.

On a side note...

These are some Molokai sweet potatoes that I picked up at my neighborhood farmers market.  I had never tried this variety before, but I steamed them and loved their vibrant color after cooking.  Molokai sweet potatoes are indeed sweet, and have a subtle, almost floral flavor along with a dense texture that makes them super satisfying to eat.

I want to know about the special finds at YOUR local farmers markets.  What's currently in season in your part of the world that you're enjoying right now?

Chai Spiced Chocolate Shake (vegan)

My dear friend Rani is a total foodie, and our mutual love of wholesome, delicious fare is something that we frequently bond over.  A few months ago she was kind enough to share a recipe for her new favorite breakfast shake (I think she called me specifically to tell me about this shake), and it was perfect timing because I had been feeling uninspired about my morning meals.  She described it as thick and yummy, protein-rich, and full of healthy fats. From the ingredient list it sounded so delicious that I made one for myself that same day, and I've been hooked ever since. Packed with heart-healthy omega-3 fatty acids, (provided by the walnuts and chia seeds), it's the perfect solution for those mornings when I'm not in the mood for a meat and veggies breakfast, or when I'm feeling too lazy to prepare a proper meal for myself.  It's also a great snack option whether I'm at home or on the go.  Over time I have tweaked the original recipe to reflect my own personal taste, but its essence remains the same: A healthy, decadent, deeply satisfying chocolatey shake that you can feel great about sipping.  I know I do!

Prep time: 5-10 minutes Yields: about 16 oz

INGREDIENTS:

1/2 cup unsweetened coconut milk 1/2 of a ripe banana 1/4 cup raw walnut pieces 1 tablespoon chia seeds soaked in 2 tablespoons of water 1 or 2 Medjool dates, pitted (omit if you are avoiding sugar) 1 teaspoon pure vanilla extract 2 tablespoons unflavored protein powder (I use pea protein) 2 teaspoons unsweetened cocoa powder 1/2 teaspoon chai masala 5-7 ice cubes

Clockwise from the top: Ice cubes, soaked chia seeds, pitted dates, banana, vanilla extract, protein powder, cocoa powder and chai masala together in the dish, coconut milk, and walnuts in the middle.

DIRECTIONS:

While you are gathering your ingredients, soak the chia seeds in 2 tablespoons of water in a small dish.  This causes them to soften and form a thick gel, which makes them easier to blend, and prevents the seeds from flying up the sides of your blender.  Place all of your ingredients into a blender, make sure the cover is on tight, and process on high until smooth.  This should take just a couple of minutes, and less if you are using a Vitamix.

All of your shake ingredients in the blender.  Don't forget to add the ice cubes too!

Your thick and creamy shake after a couple of minutes of blending.  The more ice you add the thicker it will be.

Helpful tips: I use unsweetened coconut milk drink from the dairy case at my local grocer, but any milk will do.  I've never tried this with full fat canned coconut milk, but I bet it would be delicious.  If you want a nut-free shake, you can use 1/4 cup of shelled, raw sunflower seeds in place of the walnuts (Rani's original shake recipe calls for sunflower seeds).  Ground cinnamon, cardamom, or nutmeg would be great substitutions for the chai masala, but I would use 1/4 teaspoon of cinnamon and only 1/8 teaspoon of cardamom or nutmeg instead of the 1/2 teaspoon of chai masala to avoid overpowering the other flavors in the shake.  Finally, 2 teaspoons of honey would work well as a sweetener if you don't care for dates, although they are yummy in this!

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?

Bacon, Squash & Sweet Potato Hash (paleo)

I usually wake up ravenous, and this past Saturday morning was no exception.  I could have reached for gluten free toast slathered in almond butter, but I decided to scrounge through the fridge to see what kind of hearty paleo breakfast I could come up with.  I had a container of leftover oven roasted butternut squash and sweet potatoes that I had used the day before to make a delicious soup, so I grabbed that plus some bacon, red onion, celery, and fresh thyme I had purchased from my local farmers market.  When I start my day off with protein and vegetables, I find that it's much easier to stay on track for the rest of the day.  Right now staying on track for me means eating mostly paleo.  No grains, legumes, dairy, or refined sugar.  This savory hash is what I came up with.  Feel free to substitute whatever roasted veggies and fresh herbs you have on hand.  If you want to make this dish, but don't have any roasted vegetables in your fridge and don't want to hassle with roasting them, an easy shortcut is to simply steam the squash and sweet potatoes until fork tender, then toss them in a bit of extra virgin olive oil, salt, and pepper before adding them to the skillet.  And if you don't have any bacon at home, your favorite sausage either crumbled or roughly chopped will do the trick.  Omit the meat if you are vegetarian, or try this with veggie sausage.  You can't really mess up a hash, so enjoy getting creative with your ingredients.

PREP TIME: 15 minutes COOK TIME: 15 minutes SERVES: 1

INGREDIENTS:

1 tablespoon extra virgin olive oil

1/4 cup red onion, sliced

2 stalks celery, roughly chopped

3 strips nitrate free bacon, cooked and roughly chopped

1 1/2 cups roasted sweet potatoes and butternut squash

1 1/2 teaspoon fresh thyme leaves

Salt and fresh ground black pepper to taste

1/2 tablespoon chopped fresh Italian parsley

1 pastured egg, cooked to your preference (I like over medium)

DIRECTIONS:

Heat olive oil in a medium skillet over medium heat.  Place red onion, celery, thyme, and a sprinkle of salt in the skillet and saute until the vegetables are tender.  Add bacon and roasted squash and sweet potatoes and gently saute until the roasted vegetables are heated through.  Stir in the parsley, season with salt and pepper to taste, then top with a fried egg and dig in.  I enjoyed my hash with a mug of hot chai.

I'd love to hear from you!  What is YOUR favorite weekend breakfast?