Tag Archives: greek yogurt

A Soothing Bowl

There have been many times when I’ve felt a little off, that I want to eat something warm, nourishing, and easy to digest. A warming bowl of kitchari is what I make to settle myself and sooth my digestion. It’s clean, wholesome and quite frankly delicious. I sometimes incorporate it with a simple 3-day fast in the spring and fall to bring my system back into balance. Kitchari comes from the Ayurvedic system of eating and health that has been around for thousands of years.

Kitchari is made from organic basmati rice, split mung dal, ghee and spices. You can also top it with the vegetables of your choice, cooking them in the kitchari itself. I enjoy putting a dollop of my homemade cilantro-chili sauce, Greek yogurt and microgreens on top. Vegan’s can simply leave the yogurt off. Kitchari is best when made fresh, so plan your proportions so you don’t have leftovers. I make enough for each day and leave it covered on the stove top. If it firms up simply add a little additional water before reheating. Don’t be put off by the long list of ingredients; you can also find premade spice mixes if the list seems to daunting.

For those of you that are curious and want additional information about Ayurveda, http://banyarnbotanicals.com is a great website to explore.

BASIC KITCHARI

INGREDIENTS:

  • 1/2 cup basmati rice
  • 1/4 cup split mung beans
  • 6 cups water
  • 1 tablespoon ghee
  • 1 teaspoon cumin seeds
  • 1/8 teaspoon hing (asafoetida)
  • 1 teaspoon coriander seeds
  • 1 teaspoon black pepper corns
  • 1 bay leaf
  • 2 more tablespoons ghee
  • 3/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • 1 tablespoon fresh ginger, grated
  • 1/2 medium onion, chopped
  • 1-2 cloves garlic (optional)
  • 1/2 teaspoon ground cumin
  • 2-4 cups fresh vegetables (greens, spinach, kale, zucchini)
  • 2 more cups water (as needed)

INSTRUCTIONS:

  1. Measure out the rice and split mung dal and place in bowl. Add water to cover and soak overnight. You can skip this step (although it cooks much quicker) by rinsing the rice and dal in a colander until the water is clear. If soaking, drain and rinse the following day.
  2. Melt a tablespoon of ghee in a medium saucepan and add the whole cumin seeds and hing. Lightly toast them, taking care they don’t burn. Add the rice, mung and water and bring to a boil. Cover and cook for about 45 minutes, stirring occasionally so it doesn’t stick. It should end up looking like porridge or oatmeal in consistency.
  3. Warm the last two tablespoons of ghee in a small skillet. Add the coriander, peppercorns and bay leaf and sauté for 2-3 minutes. Then stir in the rest of the spices and the onion (and garlic if using). Put the sautéed spices in a blender with about 1/3 cup water and blend well. Pour the spice mixture into the rice and mung. Rinse out the blender with the last two cups of water and add it to the kitchari as well. Add your vegetables. Cook for 10-20 more.
  4. Top with garnishes of your choice like cilantro, yogurt or microgreens.

“I know there is strength in the differences between us. I know there is comfort where we overlap.” —Ani DeFranco

Indian Roasted Potatoes

Since I’m on a mission to lose my Covid-19 weight, I’ve been eating a lot a vegetables; and I mean a lot of vegetables!! This is not a particular hardship, since I love them. I’ve been challenging myself to keep it interesting by coming up with creative ways to serve them. Visual appeal and taste are paramount. As I have mentioned in previous posts, adding spices and condiments really change things up. This week, we are going Indian with the use of Garam Masala, which is a spice blend that includes, but not limited to coriander, cumin, black pepper, cardamom and cinnamon. This side can be made ahead and served at room temperature. I am also using my continual go-to condiment cilantro-chili sauce. I just can’t get enough of it! It is easy to make and I find that I have been putting it on my hard-boiled eggs, as well as mixing it with Greek yogurt as a dressing for chicken, or grilled flank steak salads.

INDIAN ROASTED POTATOES WITH CILANTRO-CHILI SAUCE

INGREDIENTS:

  • 3-4 Yukon gold potatoes, scrubbed and sliced 1/2 inch
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 2 teaspoons Garam Masala
  • 1/2 bunch cilantro, both leaves and tender stems
  • 2 green chilies, seeded and finely chopped (I use jalapeño)
  • 2 garlic cloves, pressed or grated
  • 1/4 cup sliced and toasted blanched almonds
  • 1 tablespoon white wine vinegar
  • 2 tablespoons fresh lime juice
  • 1 cup Greek yogurt
  • 1/4 sliced green onions
  • 1 teaspoon nigella seeds or black sesame seeds (optional)

INSTRUCTIONS:

  1. Heat oven to 400 degrees F. Line a large baking sheet with parchment paper.
  2. Scrub and slice Yukon golds 1/2 inch (I use 1 medium potato per person). Place in a large bowl and drizzle olive oil; then toss with your hands. Place on parchment paper leaving 1 inch between slices. Sprinkle each slice with garam masala.
  3. Roast potato slices in oven for 40-50 minutes, turn slices over after the first 25 minutes. Potatoes are done when slightly golden and a knife slides easily through each slice.
  4. Meanwhile in a food processor, pulse to combine, 1/4 cup extra-virgin olive oil, the cilantro, chilies, garlic, almonds, lime juice, and a large pinch of salt, until it forms a chunky puree. Taste and add more salt if needed.
  5. In a small bowl, combine Greek yogurt with salt and freshly ground black pepper to taste. Thinly slice green onions, both the white and the green.
  6. On a decorative platter, spoon yogurt on the bottom. Stack your potato slices so they make a pyramid. Place small spoonful’s of cilantro-chili sauce on potatoes. Sprinkle with green onions and nigella seeds.

Serves:2-4

“Every challenge, every adversity, contains within it the seeds for opportunity and growth.”

—Roy Bennett

Sweet and Spicy!

There are times when we just have to shake it up a bit! We all have our go-to rotations for meal planning, but it is interesting how a different condiment or sauce can really take a side to the next level (thank you Yotam Ottelenghi). I also appreciate a sauce that can go with many different things, from vegetables, to chicken, lamb or fish. This sauce has it all. Even the color contrast of this dish is striking. As I mentioned last week, using the addition of a flavored olive oil is really wonderful, in this case Persian Lime. It pairs nicely with the fresh lime juice. Skip it if you don’t have it. If you have people in your family that don’t like too much heat, the Greek yogurt that accompanies this side will easily tamp it down.

Sweet potatoes are a terrific vegetable for people watching their weight. They are high in vitamin A, they support digestive and heart health, and they are rich in dietary fiber, keeping you full longer. They also stabilize your blood-sugar, fuel your brain, and since they are loaded with beta-carotene they are terrific for your eyes. So what’s not to like?

SWEET POTATOES WITH YOGURT & CILANTRO-CHILI SAUCE

INGREDIENTS:

  • 1/2 cup extra-virgin olive oil divided (Persian Lime if available)
  • 1/2 tablespoon local honey
  • Juice of 2 limes, divided
  • Kosher salt and freshly ground black pepper to taste
  • 2 1/4 pounds sweet potatoes, scrubbed and cut into 1-inch wedges
  • 1/2 bunch cilantro
  • 2 green chilies, seeded and chopped (I use jalapenos)
  • 2 garlic cloves, pressed or grated
  • 1/4 cup sliced blanched almonds
  • 1 tablespoon white wine vinegar
  • 1 cup Greek yogurt

INSTRUCTIONS:

  1. Heat oven to 400 degrees F. Line a large baking sheet with parchment paper.
  2. In a large bowl, combine 1/4 cup extra-virgin olive oil, honey, juice from 1 lime, salt and pepper to taste, and potato wedges. Toss to coat. Spread in a even layer on baking sheet, bake until tender and lightly browned in spots, about 45-55- minutes. Sprinkle with additional salt to taste.
  3. Meanwhile, in a food processor, pulse to combine 1/4 cup extra-virgin olive oil, the cilantro, chilies, garlic, almonds, juice from remaining lime, vinegar and a large pinch of salt, until it forms a chunky puree. Taste and add more salt if needed.
  4. Arrange sweet potatoes on a platter; spoon sauce in dollops over the potatoes, dollop with yogurt, drizzle with some olive oil, and serve with additional sauce and yogurt on the side.

Serve 4-6

“Our very survival depends on us staying awake, to adjust to new ideas, to remain vigilant, and to face the challenge of change.” –Martin Luther King

Feel The Beet!

Wow, what a week we have had! There are times that writing a food blog under these circumstances is challenging, and seemingly unimportant. However I also recognize we all need something positive to hold on to when the world is unraveling around us. After the new year, I finally insisted I get on the scale, and wasn’t surprised with what stared back at me, but disappointed in myself. So I’m doing veggie/protein as a lifestyle. I have forgiven myself for the need to be endlessly in the kitchen as a survival strategy in 2020, but I know I can’t continue feeling out of control. To that end this side dish is probably one of my favorites for using beets.

Some of you remember my story about loathing beets most of my life, but it is worth repeating. Before I moved to a vegetable farm, there were only two vegetables I absolutely hated, okra and beets (I still hate okra!). I remember asking Val early on why she grew so many beets? Do people really like them? I have since learned that all root vegetables are directly affected by growing methods. They absorb the off taste of chemical fertilizers for example. Those chemicals will make both beets and carrots taste off, orslightly bitter. Most of us have experienced that off taste and have decided that we did not like that particular vegetable. Once I tasted clean tasting vegetables from our farm, I totally came around. Now, I positively love beets!

This recipe is a lovely side for most things grilled, or as a part of a Mezza spread. It is simple enough for weeknight’s and showy enough for company. The various contrasts of textures really add interest; but the real coup d’ etat is if you can get your hands on some blood orange olive oil. This ingredient will really put this recipe over the top! The other ingredient that will make a serious difference is a high quality balsamic vinegar. I was gifted with some incredible 18 year stuff that was wonderful!

ROASTED BEETS WITH YOGURT, PISTACHIOS & CORIANDER

INGREDIENTS:

  • 6-8 small to medium beets (about 2 pounds total)
  • 3 tablespoons extra-virgin olive oil (or that luscious blood orange stuff)
  • 1 teaspoon ground coriander
  • Kosher salt and freshly ground black pepper to taste
  • 2 tablespoons whole coriander seeds
  • 2/3 cup Greek yogurt
  • 1 tablespoon balsamic vinegar
  • 1/4 cup roughly chopped roasted pistachios

INSTRUCTIONS:

  1. Heat the oven to 400 degrees F. Peel the beets, halve them vertically, then cut each half in 3 or 4 wedges. Toss the beets with 2 tablespoons regular extra-virgin olive oil and the ground coriander on a rimmed baking sheet lined with parchment paper. Roast tossing once halfway through for 30-45 minutes until almost fully tender, (the time will be determined on the size of your wedges).
  2. Meanwhile, toast the coriander seeds in a small skillet over medium, shaking the skillet, until golden and fragrant, 1-2 minutes. Set aside.
  3. Season the yogurt with salt and pepper and spread it on a platter. Add the remaining olive oil (this is where you would use your blood orange olive oil if you have it) and the balsamic vinegar to the roasted beets and toss to coat. Arrange the beets and their juices over the yogurt. Sprinkle with the chopped pistachios and toasted coriander seeds. Serve warm or at room temperature.

Serves 4

“Embrace each challenge in your life as an opportunity for self-transformation.” –Bernie Siegel

Blog at WordPress.com.