Part 4 (2/2)

b.u.t.ternut Coconut Rice SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 1 HOURS [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 240 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 2 g Trans fat: 0 g Fiber: 4 g Protein: 5 g Cholesterol: 0 mg Sodium: 140 mg Vitamin A: 330% Vitamin C: 60% Calcium: 10% Iron: 10% Adding 1 tablespoon of shredded coconut adds about 18 calories, 1.5 grams of fat (mostly saturated), and 0.5 grams of fiber to each serving.

How can one rice dish be so much to so many? Savory, spicy, creamy, tangy, and slightly sweet-this recipe has got it all. Plus it's a gorgeous orange color! I'm not crazy about peeling b.u.t.ternut squash (who is?) and so I roast it in the oven, thus the long cooking time with lots of downtime. Try it; you'll see how convenient it is! Just roast away while the rice is cooking; it should take about the same time and once that's done everything will come together in a snap.

I love the aroma of brown basmati rice here, but you can use whatever rice you like best. Serve with Pineapple Collards Pineapple Collards (page 93) and (page 93) and Broiled Blackened Tofu Broiled Blackened Tofu (page 147). (page 147).

1 cup brown basmati rice 1 cup brown basmati rice 2 cups water A pinch of salt 2 pounds b.u.t.ternut squash 2 teaspoons sesame oil 1 cup sliced shallot 1 tablespoon minced fresh ginger 3 cloves garlic, minced 1 teaspoon lime zest teaspoon red pepper flakes teaspoon salt cup light coconut milk to cup vegetable broth 1 tablespoon freshly squeezed lime juice First, preheat the oven to 400F (for the squash) and cook your rice according to the package directions, or however you prefer to cook rice. I rinse the rice and then add it to a 2-quart pot along with the water and a pinch of salt. Cover and bring to a boil. Once boiling, immediately lower the heat as low as it will go and cook for about an hour.

For the squash, slice off the bulbous part. Slice in half lengthwise, exposing the seeds. Scoop the seeds out with a tablespoon. Slice the long part of the squash in half lengthwise as well. Line a baking sheet with parchment paper and place the squash face down on the sheet. Bake for about 45 minutes. Once it's soft enough to pierce with a fork, remove it from the oven and let it cool. (Place it outside to cool if possible; that'll speed things up.) When the squash is cool enough to handle, proceed with the recipe.

Preheat a large skillet over medium heat. Saute the shallot in the oil, using a little nonstick cooking spray if needed, until lightly browned, about 7 minutes. Add the ginger, garlic, lime zest, red pepper flakes, and salt, and saute for another 2 minutes. Turn down the heat to low.

Scoop the flesh out of the squash and add it to the pan, along with the coconut milk. Use a potato masher (or a fork) to mash the b.u.t.ternut into a creamy consistency. Add the rice and stir well. Add cup of the vegetable broth and mix well. You can add up to another cup of broth to get a creamier consistency if you like. Add the lime juice, taste for salt, and serve!

TIP TIP If you want a little more coconutty goodness, you can add a tablespoon of toasted coconut to each finished serving. It lends lots of flavor and texture, if you have some extra time and calories burning a hole in your pocket. If you want a little more coconutty goodness, you can add a tablespoon of toasted coconut to each finished serving. It lends lots of flavor and texture, if you have some extra time and calories burning a hole in your pocket. To toast coconut, preheat a large pan over low heat and place 6 tablespoons of shredded (unsweetened!) coconut in the pan. Stir often. The coconut will start to toast and turn a few shades darker. It should take about 5 minutes. Remove from the heat immediately. To toast coconut, preheat a large pan over low heat and place 6 tablespoons of shredded (unsweetened!) coconut in the pan. Stir often. The coconut will start to toast and turn a few shades darker. It should take about 5 minutes. Remove from the heat immediately.

Eggplant Kibbeh SERVES 6 * ACTIVE TIME: 25 MINUTES * TOTAL TIME: 1 HOUR 15 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 130 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 28 g Fiber: 9 g Sugars: 4 g Protein: 5 g Cholesterol: 0 mg Sodium: 400 mg Vitamin A: 15% Vitamin C: 20% Calcium: 6% Iron: 10% If you look up kibbeh kibbeh in Wikipedia, you'll find a million different variations, shapes, and definitions. But perhaps you aren't a nerd who immediately looks things up on Wikipedia and then doubts its validity, so I will just tell you this: kibbeh, as I know it, is a Lebanese dish of bulgur, mixed with usually mushy veggies (the vegan versions of kibbeh, at least), spices, and mint. It goes fabulously with a Mediterranean meze, so break out the hummus for this one. in Wikipedia, you'll find a million different variations, shapes, and definitions. But perhaps you aren't a nerd who immediately looks things up on Wikipedia and then doubts its validity, so I will just tell you this: kibbeh, as I know it, is a Lebanese dish of bulgur, mixed with usually mushy veggies (the vegan versions of kibbeh, at least), spices, and mint. It goes fabulously with a Mediterranean meze, so break out the hummus for this one.

1 cup bulgur, rinsed and drained 1 cup bulgur, rinsed and drained 1 teaspoon olive oil 1 small onion, diced finely 4 cloves garlic, minced 1 pound eggplant, cut into -inch pieces 1 teaspoon salt Freshly ground black pepper 3 plum tomatoes, chopped 2 teaspoons ground c.u.min cup fresh chopped mint, plus extra for garnish First, prepare the bulgur. Boil 1 cups of water in a kettle. Place the bulgur in a small pot that has a secure-fitting lid; I have a 2-quart enameled cast-iron one that does the trick. Pour the water over the bulgur and cover. Let it steam for about 40 minutes, or until tender.

In the meantime, prepare the rest of the kibbeh.

Preheat a large skillet over medium heat. Saute the onion in the olive oil for about 5 minutes, until translucent. Add the garlic and saute for a minute more. Mix in the eggplant, salt, and pepper, cover the pan, and cook for about 15 minutes, stirring occasionally. The eggplant should release a bunch of moisture and cook down.

Preheat the oven to 350F.

Add the tomatoes and c.u.min to the skillet and cook for another 10 minutes. Turn off the heat. The bulgur should be done at this point, so add it to the pan and thoroughly combine. Fold in the chopped mint.

Spray an 8-inch square baking pan with nonstick cooking spray. Press the kibbeh firmly into the baking pan. Bake for 25 minutes. It tastes great served warm, but I actually like it even better at room temp, once the flavors have melded. Serve garnished with mint.

INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Bulgur is a toasty cracked wheat that's been parboiled so you can cook it as you would cook couscous, by just steaming it. Unlike couscous, it's a whole grain that's been minimally processed. It's usually found in bulk bins or at a Mediterranean supermarket, but even though it is cracked wheat, it is always labeled ”bulgur.” If something is simply labeled ”cracked wheat,” that means it has not been parboiled and the cooking time will be much longer. Bulgur is a toasty cracked wheat that's been parboiled so you can cook it as you would cook couscous, by just steaming it. Unlike couscous, it's a whole grain that's been minimally processed. It's usually found in bulk bins or at a Mediterranean supermarket, but even though it is cracked wheat, it is always labeled ”bulgur.” If something is simply labeled ”cracked wheat,” that means it has not been parboiled and the cooking time will be much longer.

Tamarind Quinoa SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 250 Calories from fat: 50 Total fat: 6 g Saturated fat: 2 g Trans fat: 0 g Total carb: 40 g Fiber: 5 g Sugars: 7 g Protein: 9 g Cholesterol: 0 mg Sodium: 490 mg Vitamin A: 6% Vitamin C: 8% Calcium: 6% Iron: 15% Looking for a new and fun way to dress up your quinoa? Here's a spin on Indian-inspired tamarind rice that will get your taste buds a-movin'. Serve with any of the curries.

1 teaspoon vegetable oil 1 teaspoon vegetable oil cup minced onion 1 tablespoon minced fresh ginger 3 cloves garlic, minced 2 teaspoons coriander seeds, crushed 1 cup quinoa 2 cups vegetable broth teaspoon salt cup low-fat coconut milk 1 teaspoons tamarind concentrate cup raisins cup frozen peas cup chopped fresh cilantro Preheat a 2-quart pot over medium heat. Saute the onion, ginger, garlic, and coriander seeds in the oil for about 5 minutes, until the onions are translucent. Use a little cooking spray if needed.

Add the quinoa, broth, and salt. Cover and bring to a boil. Once boiling, lower the heat to a simmer and cook, covered, for about 20 minutes, or until most of the water is absorbed, stirring often.The quinoa should be tender and fluffy. Add the coconut milk and tamarind, and stir until the tamarind is completely dissolved. Fold in the raisins, peas, and cilantro. Turn off the heat, but keep covered to warm the peas through-about 5 minutes. Fold in the cilantro and serve.

CHAPTER 3.

Rub-Your-Tummy Veggies VEGETABLES. THIS IS WHAT IT'S ALL ABOUT! THESE ARE WHAT most Americans are seriously lacking in their diet. Nutrients, vitamins, fiber-vegetables have got it all. And, yes, they've got taste, too! Lots of books have been written about sneaking veggies into your diet, and that is, frankly, pathetic. It's like hiding a beautiful princess away in a castle. That glorious asparagus should not have to be boiled to death, pureed, and then stuck into a peanut b.u.t.ter sandwich, or whatever those books are doing to vegetables nowadays. There is no sneaking around here, no smoke and mirrors. We're going to cook veggies, in all their recognizable glory, and by golly, we are going to enjoy them!

While there are a ton of veggies in all the other chapters as well, the recipes in this chapter are really about simple preparation techniques for veggies front and center. It's about using various methods to coax the most flavor out of the vegetable. So you can think about this as a chapter of side dishes, but really what you're getting is a mini-cooking lesson. Broiling, sauteing, roasting, it's all here. And it's time for you to get it all in there (I'm pointing to your belly).

DON'T FEAR THE STEAMER What's up with steamophobia? For years I suffered from an irrational fear of cooking with steam. I guess it seemed like such a ch.o.r.e: setting up your apparatus, boiling water, peeling, chopping, and all just for what in the end was a pile of vegetables.

Now I know better. I found a steamer that doesn't feel like a ha.s.sle, I've got broccoli-chopping down to a science and I have an intense appreciation for that ”pile of vegetables.” Steaming doesn't have to mean boring! It can be the perfect way to coax the pure and simple flavors out of your produce. Here are a few tips and tricks to help you steam like you mean it.

1. No fancy equipment required. The steamer that I absolutely love is the basket that fits into my 6-quart soup pot. It's big enough so that I don't have to crowd everything in there and it's easy to use-no hard-to-clean sliding parts or things that can fall apart or malfunction. It's also convenient-because I always have my pot resting on the stove, it's not like I have to go shuffling through pots and pans to get to it. The only thing that could be easier is if the veggies would jump into the potand steam themselves (I'm working on that part).

2. Practice, practice, practice; timing is everything; and other cliches. The more veggies you chop, the quicker it will get. Try steaming veggies at least three days a week and see if you're not Iron Chef material by the end of the month. For best results, prep veggies evenly sized and experiment with different cooking times. Soon you'll know exactly how you like your veggies. Another option is to be a lazyhead and steam things that need minimal prep, such as green beans, baby carrots, and asparagus. The more veggies you chop, the quicker it will get. Try steaming veggies at least three days a week and see if you're not Iron Chef material by the end of the month. For best results, prep veggies evenly sized and experiment with different cooking times. Soon you'll know exactly how you like your veggies. Another option is to be a lazyhead and steam things that need minimal prep, such as green beans, baby carrots, and asparagus.

3. Salt! You want to gobble down veggies the same way you eat French fries? A little salt goes a long, long way. And if you take one thing away from this steaming treatise, let it be this: salt before you steam! This way, the salt melts into the veggies, extending the flavor and really sinking in. A few granules at the end of steaming won't have the same effect, and I don't know about you, but soy sauce on steamed veggies tastes a little tedious to me. It covers up the natural, bright flavors. Salt brings those flavors out. just sprinkle a bit of salt over the veggies right when you add them to the steamer basket and see it light up your life. You want to gobble down veggies the same way you eat French fries? A little salt goes a long, long way. And if you take one thing away from this steaming treatise, let it be this: salt before you steam! This way, the salt melts into the veggies, extending the flavor and really sinking in. A few granules at the end of steaming won't have the same effect, and I don't know about you, but soy sauce on steamed veggies tastes a little tedious to me. It covers up the natural, bright flavors. Salt brings those flavors out. just sprinkle a bit of salt over the veggies right when you add them to the steamer basket and see it light up your life.

4. Herbs! Fresh herbs scattered over your veggies at the onset of cooking really brightens them up. Depending on what you are serving them with, try fresh cilantro, basil, thyme, dill, oregano, or mint. Can you use dried herbs? Yes! But your results may vary. I especially like to use dried oregano. Fresh herbs scattered over your veggies at the onset of cooking really brightens them up. Depending on what you are serving them with, try fresh cilantro, basil, thyme, dill, oregano, or mint. Can you use dried herbs? Yes! But your results may vary. I especially like to use dried oregano.

5. Don't overcook them. If you're mixing several types ofveggies, use the If you're mixing several types ofveggies, use the steaming times on the next page steaming times on the next page to know which veggies to start with, adding the ones with shorter cooking times as you go along. to know which veggies to start with, adding the ones with shorter cooking times as you go along.

6. Don't overpack them. You can get a lot more than a single layer into a steamer basket, but try not to fill it more than three-quarters full, for the most even cooking. If you want to make a lot more veggies, just do two separate batches.

A GUIDE TO A STEAMY LOVE AFFAIR.

Use this guide to get your steaming started. In reality, any of the veggies can go with any of the dressings and sauces, but I've given you a few of my favorites. Also, check out the bowl section (page 265) to work steamed veggies into larger meals. I'm giving you basic cooking times, but remember that everyone's equipment and preferences are different, so start here but figure out what works best for you.

Asparagus Remove the coa.r.s.e ends. Different-size asparagus call for different cooking times. Steam pencil-thin spears for about 4 minutes, and the fattest spears for 8 minutes. Most asparagus are somewhere in between, so 6 minutes should about do it. The asparagus should turn a pretty Kermit green.

Especially yummy with: Sanctuary Dressing Sanctuary Dressing (page 29). (page 29).

Broccoli Peel the stalk if it seems especially thick. Cut the stalk into -inch-thick pieces. Slice the broccoli branches into large florets. Steam the stalks alone for 2 minutes, then add the florets and steam for about 5 more minutes. The broccoli should turn a dark but bright G.o.dzilla green.

Lip-smacking good with: Orange-Sesame Vinaigrette Orange-Sesame Vinaigrette (page 43). (page 43).

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