Mashed cauliflower is a fantastic alternative to mashed potatoes for those avoiding nightshades or high glycemic potatoes. Surprisingly, these do not taste strongly of cauliflower; rather they pick up the subtle buttery notes and allow spices such as cracked peppercorn and garlic to shine through. Use the recipe below as a baseline and feel free to experiment by adding roasted garlic, basil and sun dried tomatoes, rosemary, dill, or other favorite spices to liven things up!

Aimee’s Easy Mashed Cauliflower

* 2 heads cauliflower
* 1 qt. vegetable broth
* 1 tbsp butter or olive oil
* sea salt and freshly ground pepper to taste

Tear florets from the cauliflower head and add to a large stock pot. Cover with broth, bring to a boil and steam until very tender – about 15 minutes.

Transfer florets into Vitamix (this makes them supercreamy!) or a food processor. Add butter or oil, salt and pepper, and any spices you wish to use. Puree on high for 30 seconds – 2 minutes until smooth.

Transfer to a warmed ceramic dish and serve.
Makes about 7 cups.

This salad is AWESOME.  The basil and watermelon are refreshing and energizing, and the feta adds heartiness and depth that allows this to be quite satisfying.  It keeps well for about 2 days.  It is also fantastic without the feta!

Serves 4

* 3 1/2 pounds seedless watermelon (rind removed), cut into 1-inch cubes (6 cups)
* The juice and zest of one lime
* 1/2 cup fresh basil leaves, cut into thin strips (see note)
* Coarse salt and ground pepper, if desired
* 4 ounces imported Sheep milk feta cheese, broken into large pieces (about 1 cup)

Directions

1. In a large bowl, combine watermelon, lime juice, lime zest, basil; season with salt and pepper. Toss to combine.  Refrigerate until chilled. Serves 4.

Rather than indulging in a traditional American creamy, mayo-laden potato salad, I propose this alternative: a Greek-inspired potato salad that is far more refreshing and appropriate for summertime picnic tables. Use of small waxy red potatoes keeps the glycemic index lower than using russets and ensures firm texture. Red onions carry anti-inflammatory quercitin and the mint and lemon pair well for a truly refreshing side dish. Obviously, the feta is optional. If you include feta, I recommend a sheep milk feta, ideally raw and local, but imported is a flavorful alternative.

• 10-12 small red-skinned potatoes
• ½ small red onion
• 1 lemon
• ¼ cup olive oil*
• ¼ cup lemon juice*
• 1/3-1/2 cup mint, chopped
• ¼ cup parsley
• Salt and pepper to taste
• 1/3 cup kalamata olives, diced (optional)
• 2 oz. imported Greek feta cheese, crumbled (optional)

Dice the onion into small pieces and cover with near boiling water to draw out the strength. Add the juice of ½ lemon. This creates a mild, and somewhat tangy onion that is less overwhelming to the palate.
Peel the potatoes, cut into large bite-sized chunks of approximately the same size, and rinse well. Add potatoes to a pot of cold water to cover by 1 1/2 inches, bring to a boil, and boil at medium-high heat. Test after 15 minutes for doneness – they should be easily pierced with a fork. Remove when done, drain, and place onto a cookie sheet to cool. Transfer to a serving bowl or dish when cool. Add onions, olives and optional feta and toss.
To make the dressing, in a small bowl, combine olive oil, lemon juice, mint, salt, and pepper with a whisk.
Serve at room temperature or chilled. When ready to serve, pour on the dressing, toss, and sprinkle with parsley.

Serves 6

(*If you prefer a more “wet” potato salad or will be serving it the next day, increase the amount of lemon juice and olive oil to 1/2 cup each and use as desired)

Italian-Style Swiss Chard

Yield: 8 Servings

Ingredients

• 3 lb swiss chard
• 2 tbsp. extra-virgin olive oil
• 1 1/2 tbsp minced or pressed garlic
• 6 chopped anchovies (WITH bones for extra calcium)
• 3 tbsp. balsamic vinegar
• 1 tsp. salt & pepper

Instructions

Trim stem ends of chard. Thinly slice stems crosswise up to base of leaves; set slices aside. Reserve a few whole leaves to line serving dish; coarsely chop remaining leaves. In a 6 to 8 quart pan over medium-high heat, stir oil, garlic and anchovies until garlic is slightly softened, about 2 minutes. Add chard stems; stir until softened, about 2 minutes. Stir in chopped leaves (a little at a time if pan if full), cover, and cook until wilted, about 4 minutes. Mix in vinegar; season to taste with salt & pepper.
Garnish a serving dish with reserved chard leaves; spoon greens atop these leaves and serve.

Fettuccine with Swiss Chard, Walnuts and Lemon

Makes 2 servings

Ingredients:

• 8 ounces rice fettuccine
• 2 tbsp. extra virgin olive oil
• 1 garlic clove, sliced
• kosher salt, pepper, and crushed red pepper to taste
• pinch of fresh chopped rosemary
• 3 cups Swiss chard, washed
• 4 ounces clear vegetable or chicken stock
• 4 tablespoons halved walnuts
• 1 tablespoon white wine
• juice of half a lemon
• OPTIONAL: 1/2 cup grated parmesan cheese

Preparation:

Bring a large pot of lightly salted water to a boil.
Over high heat, place the oil and garlic in a large sauté pan and gently cook until the garlic turns golden brown. Add  roughly 3 pinches of salt, 2 pinches of black pepper, and 2 pinches of crushed red pepper to the oil, or flavor to your liking. Add the rosemary and Swiss chard. Sauté for 1 to 2 minutes.

Drop the pasta into the boiling water and cook until it is tender but still has a bit of bite to it (al dente).
While the pasta is cooking, add the stock to the Swiss chard and steam-fry for 1 to 2 minutes until reduced in size. Add the walnuts and cook for 30 seconds. Add the lemon juice and olive oil. Taste for seasoning.
Strain the pasta from the water and add it to the Swiss chard. Toss it all together until most of the liquid is absorbed by the pasta. Add the cheese (if using).
The pasta should be slightly creamy, and no extra sauce should be apparent. Divide into two bowls and serve.

Swiss Chard Dahl

Ingredients

• 2 lbs Swiss chard
• 1/2 teaspoon cumin
• 1/4 teaspoon turmeric
• 1 teaspoon coriander
• 1 large Onion, chopped
• 3 cloves Garlic, minced
• 1 fresh red chili
• 1 teaspoon ground black pepper
• 1 cup red lentils
• 1/2 cup stock
• 1 can peeled tomatoes
• salt to taste
• 1 small can tomato puree (to thicken)

Instructions

Chop the old stems tips off the swiss chard and compost. Slice the stems into 1/4 inch pieces.  Steam them in a large frying pan with a little water with add the chopped chili, garlic and the onion. When the onion is tender add the black pepper, cumin, turmeric, and coriander.  Cover and simmer for ten minutes. Meanwhile, coarsely chop the remaining chard leaves and add to the pot with the stock. Add the red lentils and simmer for a couple of minutes more, then add the canned tomatoes; continue to simmer for about 10 minutes. The lentils should be soft but still intact. Add about half a can tomato puree and salt to taste. Simmer for another couple of minutes till the dahl has thickened.
Serve with brown rice.

There is an abundance of arugula in my yard.

I was originally considering an arugula pesto, but I am well underway on my winter cleanse and am not consuming pasta (rice, quinoa or otherwise). I proposed a salad to go along with dinner on Sunday, and a roommate asked if that salad could be warmed.

I’m not accustomed to making ”warm salads”. Typically my greens are cold and raw or sauteed. In a mood to take on a challenge and get crazy in the kitchen, I set out to find a “warmed salad” using arugula and other ingredients available. The recipe below is the result: a winter salad adapted from a recipe I found on thekitchn.com. It was an incredibly nourishing, yet lighter addition to Sunday dinner than steamed or stir-fried winter greens.

There is still an arugula overgrowth happening outside. I am wondering – what are you favorite recipes for arugula? I’d love to hear your ideas and recipes. Click here or on the comment tab below and share your kitchen magic!

Warm Sweet Potato Arugula Salad
serves 4

1 large sweet potato, cubed into small pieces
1 tablespoon olive oil
1/2 teaspoon allspice
1/4 teaspoon cinnamon
Fresh black pepper
Sea salt
2 small bunches arugula, washed and torn
1 cup walnuts

Dressing
1/4 cup apple cider
1/8 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 tsp. dry mustard powder
Salt and pepper

Heat the oven to 500 degrees F. Toss the cubed sweet potato with the oil, spices, salt and pepper. Spread thin on a large cookie sheet and roast for about 15 minutes, or until browned at the edges.

Meanwhile, heat a cast-iron or other teflon-free skillet on medium high heat. Toast walnuts, stirring frequently, until aromatic and lightly browned (about 5 minutes). Whisk dressing ingredients together, or blend at high speed for greater emulsification.

Toss hot sweet potatoes with the arugula and walnuts. Drizzle the dressing over the salad to taste. Salad will wilt slightly, which is desired.

adapted from The New Whole Grains Cookbook by Robin Asbell

3 T. olive or flax oil
1 medium onion, julienned
2 T. chopped garlic
2 T. minced ginger
1 T. paprika
1 t. black pepper
1/8 t. ground allspice
1/8 t. cayenne pepper, or to taste
1 c. millet
1 t. salt
1/4 c. lemon juice
1 T. sucanat
1 cup fresh or frozen corn kernals
1 small green bell pepper, chopped
1 roma tomato, chopped
1/4 c. parsley, chopped
1/4 c. roasted peanuts, chopped

In a 2-qt saucepan with a tight fitting lid, heat 1 T. of oil and saute onion until golden. Add garlic and ginger and cook for one minutes, then add paprika, black pepper, allspice, and cayenne and cook for one minute more. Wash millet quickly and drain; add to pan and stir, coating grains and cooking until hot to the touch. Add water and salt and bring to boil, then reduce heat and simmer on low for 20 minutes before checking for doneness. When all liquid is absorbed and grain is tender, cover and remove from heat, allowing to steam for 10 minutes. Scrape millet into bowl and cover, then let cool. Whisk remaining oil with lemon juice and brown sugar in a small bowl. Stir corn, bell pepper, tomato and parsley in with the millet, then drizzle dressing over and stir to coat. Serve topped with peanuts.

1 tbsp. toasted sesame seeds

2 tsp. olive oil or coconut oil

2 tsp. chopped ginger

12 oz. spinach or other dark leafy green

1/4 cup vegetable broth

1 tsp. sesame oil

1 tsp. soy sauce

Place a large pan over high heat until hot. Add oil, swirly bottom to coat.  Add ginger and cook until fragrant – about 10 seconds. Add spinach and broth, stir once then cover.

Reduce heat to medium; cook – stirring again, until greens are wilted – about 2-3 minutes.

Add sesame oil, soy sauce, and seeds.

Toss to distribute flavors, remove from heat, and serve!

My favorite holiday food growing up was my mother’s sweet potatoes. The recipe had been passed down from my great-grandmother and unlike most family’s marshmallow-laden recipe, ours was studded with pecans and brown sugar. Often called yams, the dark orange fleshy tubers we enjoy every holiday (canned, marshmallow-laden or otherwise) are actually sweet potatoes.

These foods come into season November and December, but are available year round for our enjoyment. They are an ideal winter food – heavy and warming with a sweet taste that satisfies cravings that peak during dark months. Rich in beta-carotene, sweet potatoes give us the precursor to Vitamin A that is essential for night vision. They are a perfect example of how nature gives us the appropriate foods at the appropriate time of year.
Sweet Potatoes, despite their candy-like flavor (which is enhanced by roasting or broiling) are low in the glycemic index and do not cause the spike in blood sugar white baking potatoes can, making them a preferred food of bodybuilders, diabetics, and those following a low glycemic diet. They are rich in soluble fiber, B6 and potassium, all heart healthy compounds which protect against heart disease. The sweet potato is also rich in powerful antioxidants which protect against inflammation and certain cancers.

This wonderful whole food is a great way to get healthy, nutrient rich carbohydrates that will not adversely affect your blood sugar or weight. For the next few months, replace steak fries with baked sweet potato fries and white rice or mashed Russets with mashed sweet potatoes. Enjoy them in savory and sweet dishes!

Below is a recipe for Sweet Potato Fries. I encourage you to give them a try for dinner one night. If you have a favorite sweet potato recipe you’d like to share, I’d love to see it!

Sweet Potato Fries

• 6 Sweet Potatoes, cut like steak fries
• 2 tbsp. Coconut Oil, warmed, or grapeseed, sesame, or peanut oil (these do well under higher heat)
• 2 tsp. sea salt
• 3 TB. Mexican seasoning, Cajun seasoning, or spices of choice
• 1/4 tsp. cayenne (optional)

Preheat oven to 425 degrees (220 degrees Celsius). In a mixing bowl, toss sweet potatoes with oil and spices. Place potato wedges evenly on a baking sheet with enough space between each wedge to allow them to get crispy. Bake for 10-30 minutes (depending on size), flipping the over halfway through to brown all sides. When finished, they should be crispy on the outside and soft on the inside. Cool for 5 minutes before serving.

This recipe comes from the Institute for Integrative Nutrition. If you don’t have or feel like skewering these vegetables, they will be just as tasty simply oven-roasted. Enjoy!

Recipe courtesy of Institute for Integrative Nutrition
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings

Ingredients:

1/2 pound of shiitake mushrooms
1 tablespoons of olive oil
1-2 cloves of crushed garlic
1 bunch of kale, chopped
pinch of salt

Directions:

1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3. Add chopped kale, stir-fry for a couple of minutes.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

A fresh, tasty alternative to a classic summer sidedish

1/3 cup orange juice
1/3 cup rice wine vinegar
2 teaspoons minced shallots (green onions or leeks will work as well)
Coarse sea salt to taste
1 tablespoon sesame oil
1 tablespoon freshly grated ginger
1 teaspoon yellow mustard
1 bag (10 ounces) broccoli slaw (available in the produce section near the bagged salads)

In a bowl, combine the orange juice, vinegar and shallots. Add a good pinch of salt. Let this stand 5 to 20 minutes, the longer it sits the better the flavors marry. Whisk in the sesame oil, ginger and mustard. Taste and adjust seasonings. Wash the broccoli slaw, then add it to the bowl and toss to combine. Serve immediately. Makes 4 servings.
Recipe Courtesy of the Portsmouth Herald