Wednesday, November 17, 2010

Tagine of Chickpeas, Autumn Vegetables and Apricots in Slow Cooker

It's a beautiful fall day, and at 6 this morning I found myself cleaning out the fridge of a number of lovely root vegetables I'd purchased at the farmer's market and trying to figure out what to do with them.  

Really, you could make this with any root vegetables, so long as you end up with approximately 6 cups or so.  You can also replace the spices with 2 - 3 Tbsp of your favorite Ras el Hanout blend.  And, of course, you can also make this in a regular pot to speed up the cooking time.

Slow Cooker tip for my high altitude readers:  For high altitude cooking, add an additional 30 minutes for each hour of time specified in the recipe. Legumes take about twice as long at 10,000 feet as they would at sea level.
4
Tbs
extra-virgin olive oil
2
large onion, coarsely chopped
3
garlic cloves, pressed
4
tsp
cumin seed
3
tsp
turmeric
1
pinch
saffron
2
tsp
coarsely ground black pepper
1/4
tsp
crushed red pepper

1
28 oz can diced tomatoes
6
cups
reduced-sodium vegetable broth
1/2
tsp
salt
1
(20-ounce) can garbanzo beans, drained
1
butternut squash, peeled and cut into 1-inch cubes
2
turnips, peeled and cut into 1-inch cubes
20
dried apricots ; 2 tsp cinnamon
1
 Heat olive oil in a large nonstick skillet. Add onion; sauté until it begins to be translucent, 3-6 minutes. Add garlic; sauté 3 minutes.
2
Transfer onion mixture to a slow cooker,
3
Add cumin seeds to same saute pan. Shake to evenly distribute. Roast on low until fragrant, 1-2 minutes. Deglaze pan with 1/2 cup water and add to slow cooker.
4
 Add tomatoes, vegetable broth, remaining spices, and salt. Cover and cook on low for 1/2 hour.
5
 In the meantime, chop the butternut squash and turnip. Add to slow cooker. Cook on low for approximately 4 hours.
6
 Add the apricots, cinnamon, and garbanzo beans; cook on low for an additional hour.
7
 Serve over couscous.

Servings: 8
Nutrition Facts
Serving size: 1/8 of a recipe (10.3 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories
207.4
Calories From Fat (40%)
83.61
% Daily Value
Total Fat 9.43g
15%
Saturated Fat 2.21g
11%
Cholesterol 0mg
0%
Sodium 579.33mg
24%
Potassium 563.52mg
16%
Total Carbohydrates 27.12g
9%
Fiber 5.71g
23%
Sugar 6.51g

Protein 5.95g
12%
Vitamin A 2966.42IU
59%
Vitamin B12 0mcg
0%
Vitamin B6 0.52mg
26%
Vitamin C 29.4mg
49%
Vitamin E 2.14mg
21%
Vitamin K 8.47mcg
11%

Sunday, November 14, 2010

Sweet and Spicy Almond Tapa

This is a fun, easy, tasty and nutritious addition to holiday cocktail parties or everyday lunchboxes!

1/4
cup
raw sugar or maple syrup
2
tsp
ground cumin
1
tsp
smoked paprika
1.5
tsp
dried thyme
1
tsp
kosher salt
1/4
tsp
cayenne pepper
2
large egg whites
2
Tbs
water
1
lb
raw whole almonds (about three cups).  If you can find RAW Marcona almonds, that's best; do not use roasted or salted almonds.
Preheat oven to 275°F. Coat a large rimmed baking sheet with cooking spray, preferably olive oil spray.


Stir together raw sugar or maple syrup and spices in a large bowl and set aside. Whisk egg whites and water in a separate large bowl until foamy. Add almonds to the egg whites and stir to coat. Transfer the almonds to the spice bown and toss to coat. 

Spread almonds evenly on the prepared baking sheet.


Bake the almonds for 30-40 minutes. Stir, reduce the oven temperature to 200° and bake until the almonds are dry and golden, about 30 minutes more. Let cool before serving, about 20 minutes.

Tips
Store in an airtight container for up to 1 week, or refrigerate for longer and pop in the toaster oven at 300 degrees for 3-5 minutes before serving.
Servings: 12
Yield: 3 cups
Cooking Times
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 1 hour
Nutrition Facts
Serving size: 1/12 of a recipe (1.7 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients using Living Cookbook.
Amount Per Serving
Calories
226.78
Calories From Fat (66%)
148.85
% Daily Value
Total Fat 17.8g
27%
Saturated Fat 1.35g
7%
Cholesterol 0mg
0%
Sodium 167.06mg
7%
Potassium 273.75mg
8%
Total Carbohydrates 12.34g
4%
Fiber 4.54g
18%
Sugar 5.63g

Protein 8.3g
17%
Vitamin A 119.34IU
2%
Vitamin B12 0.01mcg
<1%
Vitamin B6 0.06mg
3%
Vitamin C 0.27mg
<1%
Vitamin D 0IU
0%
Vitamin E 9.46mg
95%
Vitamin K 3.19mcg
4%

Monday, November 8, 2010

Braised Red Cabbage (Vegan Alternative)

This is one of the first foods I turn to after the first frost - a comforting, attractive, tasty and nutritious fall food.  This is traditionally a German/Austrian dish, but this weekend we ate it together with tofu steaks marinated in an Asian sesame sauce and a wild rice pilaf - which proved to be an excellent combination!
1/4
cup
canola oil
2
onion coarsely chopped
1
med head
red cabbage, shredded roughly
2
cups
water
1/3
cup
apple cider vinegar
2
apples, peeled, cored and diced (preferably a tart apple)
2
Tbs
sugar, agave nectar, or honey
1
cube
vegetable bouillon
1
cup
raisins, craisins, blueberries, or any mixture of the three
2
tsp
cinnamon
1
tsp
cardamom
1/2
tsp
cloves, ground
1
tsp
allspice
1
 Saute onion in oil until transluscent.
2
 Add cabbage and toss to coat with oil. This will protect the color somewhat.
3
 Add all remaining ingredients and stir well.
4
 Bring to a boil, then reduce to a low simmer.
5
 Cook for 2 - 2 1/2 hours, stirring occasionally (especially at beginning to ensure that the veggie bouillion cube is mixed in).
6
 Optional: toss in a handful of chopped bacon, veggie bacon, or a teaspoon of liquid smoke at the very end.
Servings: 15
Cooking Times
Preparation Time: 15 minutes
Cooking Time: 2 hours
Inactive Time: 2 hours
Total Time: 2 hours

Nutrition Facts
Nutrition Information generated without optional ingredients, using Living Cookbook

Serving size: 1/15 of a recipe (5.3 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Amount Per Serving
Calories
109.53
Calories From Fat (33%)
36.46
% Daily Value
Total Fat 4.12g
6%
Saturated Fat 0.52g
3%
Cholesterol 0mg
0%
Sodium 36.08mg
2%
Potassium 262.25mg
7%
Total Carbohydrates 18.73g
6%
Fiber 2.56g
10%
Sugar 12.8g

Protein 1.6g
3%
Vitamin A 636.56IU
13%
Vitamin B12 0mcg
0%
Vitamin B6 0.18mg
9%
Vitamin C 34.41mg
57%
Vitamin D 0IU
0%
Vitamin E 0.76mg
8%
Vitamin K 24.97mcg
31%

Sunday, November 7, 2010

Chocolate Chip Carrot Cake with Orange Cream Cheese Frosting

This carrot cake has undergone a number of changes over 15 (!) years, to become a delightfully quirky take on a classic dessert - and one that significantly cuts saturated fat and calories (though still - eat with moderation!) while dramatically increasing nutritional content. At a recent writing retreat, my fellow writers loved it enough to demand a second cake over the weekend!


2
cups
whole wheat pastry flour
1
cup
sugar (light brown – raw sugar)
1.5
tsp
cinnamon
1.5
tsp
allspice
1
tsp
baking soda
1.5
tsp
baking powder
1/2
tsp
salt
4-5 large carrots, grated (at least 3 cups!)
1
tsp
vanilla
1
cup
canola oil
4
eggs, lightly beaten
1/2
cup
golden raisins
1/2
cup
dried cranberries, blueberries or raisins
1
cup
semi-sweet chocolate chips

8

oz
Frosting
Neufchatel cream cheese or soy "cream cheese"
2
Tbs
frozen orange juice concentrate
2
cups
powdered sugar


1
 Mix dry ingredients in large bowl (flour through salt).
2
 Stir wet ingredients into dry ingredients. (To increase fluffiness, you can beat the egg whites separately until they are stiff, slowly add the yolks, and then fold into entire mixture).
3
 Add dried fruit and chocolate chips.
4
 Bake in oiled and floured 9x9 pan for about 50 minutes at 325 degrees. 

After cooling, sift the powdered sugar into a bowl.  Beat powdered sugar, Neufchatel cheese, and orange juice.  This will make a runnier frosting than you may be used to, but it is delicious! 





Servings: 15
Nutrition Information generated using Living Cookbook
Nutrition Facts
Serving size: 1/15 of a recipe (4.2 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories
399.71
Calories From Fat (56%)
222.97
% Daily Value
Total Fat 25.7g
40%
Saturated Fat 6.02g
30%
Cholesterol 67.89mg
23%
Sodium 306.97mg
13%
Potassium 230.21mg
7%
Total Carbohydrates 40.09g
13%
Fiber 3.86g
15%
Sugar 18.02g

Protein 6.84g
14%
Vitamin A 3870.99IU
77%
Vitamin B12 0.21mcg
4%
Vitamin B6 0.15mg
8%
Vitamin C 2.6mg
4%
Vitamin D 4.67IU
1%
Vitamin E 2.98mg
30%
Vitamin K 13.91mcg
17%