Riced Cauliflower with Lemon Mustard Dressing

According to my 1995 edition of The Nutrition Bible, cauliflower is a member of the cabbage family with a buttery texture, filling nature and mild, almost meaty flavor. It is extremely low in calories and sodium but high in vitamin C and potassium.
 

This is a variation of the cheesy cauliflower bowls recipe I found in the August 2015 edition of Yoga Journal. Several months before finding this recipe, some colleagues and myself were talking about ways to cook cauliflower. One of them mentioned a mustard sauce and the other mentioned riced cauliflower which is cauliflower shredded to look like rice allowing it to be used as a substitute for rice. I find the dressing compliments the flavor of the cauliflower, and the riced cauliflower to be an acceptable less starchy replacement for rice. 

Don't be afraid to either skip the dressing or substitute it with olive oil, butter or your favorite cheese.

12 oz riced cauliflower, frozen recommended

1 cup water

3 tbsp olive oil

1 tbsp lemon juice

1 tsp spicy brown mustard

1/8 tsp dill

In a 3 quart pot, cook riced cauliflower and water over medium-high heat, stirring periodically. Cauliflower may solidify to frozen block but will thaw as pot is heated. Cook about 15 – 30 minutes until cauliflower is a “soft” rice consistency and water is absorbed. Remove from heat.

In a bowl, whisk together olive oil, lemon juice, mustard and dill to make dressing.
 

Divide cauliflower and dressing equally amongst serving bowls or mix cauliflower with dressing in one bowl and serve. 

Riced Cauliflower with Lemon

Mustard Dressing

Carrot-Walnut Muffins or Cake

For several years I have been trying to reduce my refined sugar intake. As someone who is a self-professed sugar junkie, reducing my sugar intake is the hardest dietary change I've made thus far. Despite my love of sweets, I didn't shy away from modifying existing recipes to be low in refined sugar or trying new recipes which were low in refined sugar.

This recipe falls into the latter category. I found it in the August 2015 edition of Yoga Journal and found the combination of spices, walnuts, unsweetened coconut and carrots, especially carrots from Winter Moon Roots, makes a flavorful cake. Substituting crushed pineapple for unsweetened applesauce doesn't appear to alter the taste nor does making an 8 inch cake versus muffins.

Carrot-Walnut Muffins or Cake

4 eggs

½ cup walnuts, finely ground

½ cup crushed pineapple or ½ cup unsweetened applesauce

¼ cup sugar

2 tbsp coconut oil, melted

1 tsp vanilla extract

½ cup coconut flour

1 tsp cinnamon

¾ tsp baking powder

¾ tsp baking soda

½ tsp nutmeg

1 cup finely grated carrots (this is about ½ pound of carrots)

¼ cup shredded unsweetened coconut

Place oven rack in middle position. Preheat oven to 350 degrees farenheit. Line a 12-cup muffin tin with paper liners or grease 8 inch by 8 inch pan.

In a bowl, add eggs, walnuts, pineapple or applesauce, sugar, coconut oil and vanilla extract. Using a hand blender or by hand, beat for 1 minute or until well blended.

In a second bowl, mix coconut flour, cinnamon, baking powder, baking soda and nutmeg. Fold into the wet mixture.

Stir in carrots and coconut.

If making muffins, divide batter evenly among muffin cups. Bake 20-22 minutes or until toothpick inserted into the center of a center muffin comes out clean.

If making cake, spread batter evenly in greased 8 inch by 8 inch pan. Bake 20-25 minutes or until toothpick inserted into the center comes out clean.

Cool. Serve. 

carrot-walnut cake

Quick Molasses Whole Wheat or Spelt Bread

Quick Molasses Whole Wheat or Spelt Bread

I originally tried this recipe back in 2007 when I was learning how to make bread using yeast. I was skeptical this would be as good as some of the other yeast-based bread recipes I was trying at the time, like Anadama Bread.

It was better as it did not require yeast, kneading or rising time. It makes one 9” loaf and can be made in under two hours.

I re-visited this recipe earlier this year using Spelt Flour and found it to be moist and sweet. For those unfamiliar, spelt is a whole grain and an ancient species of wheat whose taste I find similar to whole wheat.

As with the majority of my bread recipes, this one comes from my 13th edition of the Fanny Farmer Cookbook which describes this as “Brown as a chestnut, moist, and honest in taste.”

Quick Molasses Whole Wheat or Spelt Bread

yield: (9 x 5 x 3-inch loaf)

½ cup white flour and 2 cups whole-wheat flour OR 2 cups spelt flour OR 2 – 2 ½ cups whole-wheat pastry flour

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon salt OR ¼ teaspoon kosher salt

¼ cup shortening, melted

1 ½ tablespoons vinegar or lemon juice

1 ½ scant cups milk (dairy or soy)

½ cup molasses

Place the vinegar or lemon juice in the bottom of a 2 cup liquid measuring cup and fill the cup with milk to equal 1 1/2 cups. Set aside to allow milk to “sour”.

Place oven rack in middle position. Preheat oven to 375 degrees farenheit. Grease 9 inch loaf pan.

In small, microwave safe bowl, melt shortening.

Mix flour(s), baking powder, baking soda, salt in a large bowl, add shortening, sour milk and molasses, and stir until well blended. Spoon into the loaf pan and back for about 50 minutes or until toothpick inserted in center comes out clean. Remove bread from the pan and cool on a rack. 

bread slices ready for toasting 

or a sandwich

Brown Onions

This was one of my twelve new recipes for 2013 when I received two very large zucchinis from the garden of my mother's girlfriend, Paulette.  At that time, I decided to try a variation of Ruta Kahate's Garlicky Pattypan Squash from Quick Fix Indian as it appeared in the August 2013 edition of Yoga Journal.  

This recipe was also in the August 2013 Yoga Journal and is a nice addition to top either my Garlicky Zucchini Squash or to my Oven Roasted Butternut Squash recipes.

Brown Onions

2 medium-size yellow onions, thinly sliced

½ cup canola oil

In a large saute pan, cook onions in canola oil over medium heat until they turn dark brown and crisp. Drain on paper towels. Serve or cool and store in glass jar or ziploc bag in refrigerator.

Oven Roasted Butternut Squash topped with Brown Onions

Gooey Virginia Peanut Butter Brownies with Chocolate

When I recently pulled out my Apple and Oat Crisp recipe to share, I found this recipe for Peanut Butter Brownies which I would make with a chocolate middle.

Yield: one 8-inch square pan, 9-12 servings

½ cup (1 stick) butter, softened

1 cup creamy peanut butter

2 cups light brown sugar

½ teaspoon salt

1 ½ teaspoons vanilla

3 eggs

1 ¼ cups flour

1 cup semi-sweet chocolate chips.

Place oven rack on middle rung. Preheat oven to 325 degrees farenheit. Grease an 8-inch square baking pan.

Using an electric mixer in a medium bowl, cream together butter, peanut butter, brown sugar, salt and vanilla. Add eggs and flour. Beat on high speed for 5 minutes. Spread ½ batter into prepared pan. Spread 1 cup semi-sweet chocolate chips on top of batter already in pan. Cover chocolate chips with remaining batter.

Bake 45-60 minutes or until toothpick inserted in center comes out with only chocolate on it. Remove from oven. Cool. Cut. Serve. Store any leftovers in air-tight container.

Oven Roasted Delicata (Sweet Potato) Squash or don't judge a squash by it's skin.

For years I've walked past the delicata squash at my local farmer's market thinking its yellow and green-striped appearance conveyed a bitter taste. Until last year, when I overheard a conversation with a farmer and customer about how they cook this squash, I decided to give it a try for myself creating this recipe in the process which is a variation of my Oven Roasted Eggplant and Oven Roasted Cousa recipes.

Delicata also known as peanut squash, Bohemian squash, or sweet potato squash is a winter squash whose skin and seeds can be consumed which makes it quick to prepare for this recipe. It's sweet and creamy to the taste, and I like it as a substitute for oven roasted potatoes.

delicata squash

Oven Roasted Delicata Squash

4 cups delicata washed and diced

1/2 cup olive oil or canola oil

1 1/2 tsp onion powder

1 ½ tsp garlic powder

1. Place oven rack on middle rung. Preheat oven to broiler setting.

2. In a large bowl, combine squash, oil, onion powder and garlic powder.

3. Line a large cookie sheet with aluminum foil, tucking in ends.

4. Place squash on cookie sheet, close together but no higher than one layer deep.

5. Place squash in oven on middle rack. Cook for 10 – 15 minutes or until largest pieces are easily split with fork. Serve or cool and store in airtight container in refrigerator for up to 2 weeks.

6. Repeat steps 4 and 5 as many times as needed.

Oven Roasted Delicata Squash

ready to eat

Sauteed or Oven Roasted Cousa

Sauteed or Oven Roasted Cousa

I had never heard of cousa (sometimes also spelled kousa or called white zucchini) until I saw it at my local farmer's market several years ago. Intrigued by its light green skin and eggplant-like shape, I asked what it was. “Cousa. It's a Mediterranean Zucchini,” one of the associates replied.

“Stuff it with some lamb and rice and, oh, it's wonderful,” added in another patron of the market.

I picked up about a pound of cousa that day. Every summer since, I look forward to the annual crop as this is not an item stocked by my local supermarket and is a nice deviation from the zucchini traditionally available at the same time.

Cousa from my local farmer's market

According to Allendale Farm in Boston, MA, cousa is a light colored squash in the summer squash family. It can be used just like zucchini and the taste is similar. Originally from the Middle East, it can be found in a lot of Lebanese and Syrian recipes. While I have yet to stuff cousa with lamb and rice or use it as a substitute for “traditional” zucchini in zucchini bread, I enjoy either sauteeing or oven roasting cousa and serving with chickpeas and rice.

Sauteed Cousa

3 – 4 cups cousa washed and diced

1 – 2 tablespoons canola oil

2 tsp onion powder

2 tsp garlic powder

Heat the oil in large skillet over medium-high heat.

Add cousa, onion powder, garlic powder, stir once, cover and cook.

After 8 – 10 minutes, stir.

Cover and repeat step 2 until cousa has cooked down and browned slightly.

Serve or cool and store in airtight container in refrigerator for up to 2 weeks.

Oven Roasted Cousa

3 – 4 cups cousa washed and diced

1/2 cup olive oil or canola oil

2 tsp onion powder

2 tsp garlic powder

1. Place oven rack on middle rung. Preheat oven to broiler setting.

2. In a large bowl, combine cousa, oil, onion powder and garlic powder.

3. Line a large cookie sheet with aluminum foil, tucking in ends.

4. Place cousa on cookie sheet, close together but no higher than one layer deep.

5. Place cousa in oven on middle rack. Cook for 7 – 13 minutes or until largest pieces are easily split with fork. Serve or cool and store in airtight container in refrigerator for up to 2 weeks.

6. Repeat steps 4 and 5 as many times as needed 

Oven Roasted Cousa ready to serve or store