Vegetarian

Wild Rice Pilaf with Roasted Sweet Potatoes and Orange Balsamic Drizzle

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wild rice pilaf with roasted vegetables in wooden bowl

Wild Rice Pilaf is a Nutrient-Dense Holiday Dish!

If you’re needing something to bring to a holiday party or have on hand for lunches, try this Wild Rice Pilaf with Roasted Sweet Potatoes and Orange Balsamic Drizzle. It is nutrient-dense, plant-based side dish that is as delicious as it is beautiful.

Whenever November rolls around I am ready to make this dish. It is full of so many fall and winter ingredients that I look forward to having the whole year long!

Wild rice pilaf is hearty and flavorful with baby arugula and pecans added at the end for freshness and crunch. Serve as a side dish or spoon into baked acorn squash halves.

wild rice pilaf in acorn squash halves

What exactly is Wild Rice?

Wild rice is the fruit from a grass from the Zizania genus and is technically not related to rice. It was a traditional staple food of many Native Americans and was considered a gift from the Great Spirit. Read below an excerpt from Eden Foods’ story about wild rice.

Wild rice is not just a traditional food, or source of income for Native Americans. It is a gift from the Great Spirit, and a sacred component of their culture, honored in their ceremonies and embedded in their way of life. Wild rice stands are also a vital part of the ecology of thousands of lakes and rivers. As the grain ripens and during harvesting, some of the grain falls into the lakebeds, reseeding the beds for next year’s harvest. The rice stands provide a unique habitat for thousands of waterfowl, fish and other wildlife who rely on it as a food, and they are an important nesting haven.

Wild Rice Pilaf with Roasted Sweet Potatoes and Orange Balsamic Drizzle
 
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Wild rice pilaf is hearty and flavorful with baby arugula and pecans added at the end for freshness and crunch. Serve as a side dish or spoon into baked acorn squash halves.
Author:
Recipe type: Holiday Side Dish
Cuisine: American
Serves: 10-12 servings
Ingredients
Orange Balsamic Vinaigrette
  • 2 tablespoons aged balsamic vinegar
  • 2 tablespoons fresh orange juice
  • 1 teaspoon fresh orange zest
  • ¼ teaspoon sea salt
  • ⅛ teaspoon freshly ground black pepper
  • ¼ cup extra-virgin olive oil
Pilaf
  • 2 tablespoons extra-virgin olive oil, divided
  • ½ cup yellow or red onion, diced
  • 1 cup celery, diced
  • 1 cup wild rice, rinsed
  • 3 cups water or vegetable stock
  • ¾ teaspoon sea salt, divided
  • 2 cups sweet potato, ½ inch cubes
  • 1 cup baby arugula
  • ¼ cup parsley, chopped
  • ¼ cup dried cranberries
  • ¼ cup pecan pieces, toasted
Instructions
Vinaigrette
  1. In a medium bowl or glass measuring cup, whisk together first 5 ingredients, then whisk in olive oil in a slow, steady stream. Set aside.
Pilaf
  1. Preheat oven to 400° F and line sheet pan with parchment paper.
  2. Heat medium saucepan with a lid over medium heat for a minute. Add 1 tablespoon olive oil, onion, celery, and ¼ teaspoon sea salt, and sauté for 1-2 minutes.
  3. Gently stir in wild rice being careful not to break the grains. Add water or vegetable stock and bring to a boil. Cover and turn to low. Let simmer for 45 minutes, then turn heat off and let sit with the lid on for 15 more minutes.
  4. In a medium bowl, toss sweet potato cubes with 1 tablespoon olive oil and ½ teaspoon sea salt. Spread evenly on sheet pan and roast for 15 minutes, or until starting to brown. Turn sweet potatoes with a spatula halfway through to prevent burning. Remove from the oven and let cool.
  5. Place rice into a large bowl and toss with roasted sweet potatoes, baby arugula, parsley, dried cranberries, and toasted pecans. Plate wild rice pilaf on a platter or shallow bowl and drizzle with vinaigrette just before serving.

 

How to Make Variations on this Recipe

Feel free to vary the vegetables and nuts and use what you have on hand. I have tried this recipe with roasted cauliflower, Brussels sprouts, broccolini, and butternut squash instead of sweet potatoes and really loved it. Instead of pecans, you could use toasted pepitas (green pumpkin seeds) or walnuts. Let me know in the comments how you made yours or share a photo on Instagram with #cookloveheal tag.

wild rice pilaf wth roasted vegetables
Wild Rice Pilaf with Roasted Brussels Sprouts, Sweet Potatoes, Broccolini, Carrots, and Cauliflower – I made this version without the dressing

Taking the time to make nourishing meals during the holidays will help to keep you and your loved ones healthy throughout the cold winter months. Here is a collection of healthy holiday recipes from my blog that I put together last year. Enjoy!

Roasted Veggie and Black Bean Tacos

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photo of two roasted veggie and black bean tacos on corn tortillas

Tacos are a Great Anytime Meal!

Living in Texas the past 23 years has taught me one thing for sure… Tacos can be eaten any time of day, and they make an especially good breakfast! Roasted Veggie and Black Bean Tacos are nutrient-dense and plant-based, and loaded with flavorful veggies, so try them the next time you need a taco fix!

At our house we have tacos for breakfast more than any other time, but on weekdays they usually consist of some leftover beans, avocado, and cilantro. Sometimes we will sauté a little zucchini, mushrooms, or onion on the side. On the weekends, we get more elaborate and roast some veggies or make a homemade salsa.

Vary Your Toppings

Don’t worry about following the recipe exactly. Use whatever veggies you have on hand, such as yellow squash, butternut squash, sweet corn, or other kinds of mushrooms.  I also love to top my tacos with homemade ume pickles. The possibilities are endless!

Make a Big Batch of Beans

You can make a big pot of homemade black beans once a month and freeze the leftovers in quart-sized ziplock bags. Once a week, take out a bag to thaw and reheat it with a little olive oil and salt to freshen it up. Sub pinto beans for black beans if you prefer.

If using canned beans, I’d take the time to sauté some onions and garlic, add the beans (that have been drained and rinsed), season with some sea salt, add a little water, and simmer for about 10 minutes to let the flavors blend. Beans right out of the can have no taste and usually need to be softened up too.

photo of two roasted veggie and black bean tacos on corn tortillasPlease Pass the Salsa!

For me, salsa is optional. For others, a taco isn’t a taco without a spicy salsa! Here are some of my favorites if you’re into salsa!

No-Nightshade Verde Sauce

Salsa Doña, a creamy green salsa made with roasted jalapeños and garlic (inspired by my favorite Austin taco chain Tacodeli)

Classic Pico de Gallo, a chunky fresh salsa with tomatoes, onion, peppers, cilantro, and lime.

Cassava Tortillas are a Grain-Free Alternative

Have you tried Cassava tortillas? If you’re looking for a grain-free or corn-free tortilla, give them a try. There are at least 2 brands available in my area but I think the Siete brand Cassava tortillas are my favorite. They are much more expensive than corn tortillas but they are super delicious and will not break apart (tapioca flour makes them more pliable). Stock up when they go on sale and store extra packages in the freezer.

Roasted Veggie and Black Bean Tacos
 
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We love to make these tacos for breakfast in the fall and winter, but you can also serve them for lunch or dinner! Make extra veggies to have on hand at your next meal as a side or to make more tacos.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 8 tacos
Ingredients
  • 1 medium zucchini, small dice
  • 1 medium sweet potato, small dice
  • 1 cup green beans, trimmed and cut into bite-sized pieces
  • 1 cup shiitake mushrooms, trimmed and sliced
  • ½ teaspoon unrefined sea salt
  • a few tablespoons extra virgin olive oil, divided
  • ½ cup fresh cilantro, chopped
  • 2 cups cooked and seasoned black beans
  • 1 package non-GMO corn tortillas, El Milagro brand recommended
  • 2 ripe avocados, sliced or cubed
  • 2 limes, cut into wedges
Instructions
  1. Preheat oven to 400 degrees F. Line large sheet pan with parchment paper.
  2. In a mixing bowl, toss together zucchini, sweet potato, and sweet corn, drizzle with 1 to 2 tablespoons olive oil, and sprinkle with salt.
  3. Spread vegetables onto prepared sheet pan and roast in the oven for 10 minutes. Toss veggies to make sure they cook evenly and return to the oven for 10 minutes more. Check again and remove from oven when edges are starting to turn golden brown. If you have too many veggies for one sheet pan, you can do them in batches.
  4. Place roasted veggies back into mixing bowl and mix in fresh cilantro. Cover and set aside.
  5. In a small to medium saucepan, heat up black beans with a tablespoon of olive oil. When black beans are soft, mash with a fork or potato masher. Add a little water if needed. Season with a little sea salt if needed.
  6. Heat a cast iron skillet (or nonstick skillet) over medium heat for about a minute. Add a few drops olive oil and place tortilla on hot skillet. Using a pancake spatula, flip tortilla every 10-15 seconds to heat up evenly on both sides. Remove to a plate or a tortilla warmer and make sure to cover with a clean towel or pot lid. Repeat with as many tortillas as you need for your meal, about 2 per person. Tortillas can also be kept warm in a 200 degree oven by placing in an ovenproof dish (like a pie plate) and keep covered with foil.
  7. At the table, pass around the tortillas and each person can fill their tacos with roasted veggies and avocado. Garnish with a squeeze of lime.
Variations
  1. Substitute some other vegetables, such as sweet corn, winter squash, red onion, or yellow squash.
  2. Add some fresh baby arugula or some finely shredded green cabbage on the top of each taco.
  3. Use pinto beans instead of black beans.
  4. Serve with cassava tortillas (Siete brand) if you prefer them to corn tortillas.

Share Your Roasted Veggie Tacos

Enjoy making your Roasted Veggie and Black Bean Tacos! Share your taco photos on Instagram with hashtag #cookloveheal so we can benefit from each other’s creative ideas.

Taco fixings set up to make tacos including yellow squash, corn, green beans, cilantro, guacamole, scrambled eggs, sauteed red onions, and pinto beans
Make Your Own Tacos Kids’ Cooking Class – Summer 2019

Coconut Sweet Potato and Chickpea Curry

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Curry is a Great Post-Holiday Reset

When Thanksgiving has come and gone, try this flavorful Coconut Sweet Potato and Chickpea Curry which will reset your digestion and put an end sugar cravings!

This one-pot meal is a crowd pleaser and reheats well. You can serve by itself or with some jasmine or basmati rice.

This Curry is Packed with Digestive Spices and Nutritious Vegetables

Coconut Sweet Potato and Chickpea Curry is mildly spiced with fresh ginger, turmeric, cumin, and just a pinch of cayenne pepper, and is loaded wth vegetables, including sweet potatoes, onion, carrot, celery, and zucchini. Getting enough cooked sweet vegetables into your meals is important for stabilizing blood sugar and preventing the urge to grab for sweet treats after dinner.

Vary Your Ingredients to Make a Different Curry Each Time

One reason I love this recipe is that you can vary the vegetables – use butternut or kabocha squash instead of sweet potato, broccolini instead of zucchini, leeks instead of onion, and so on. Use what you have on hand to make a unique version of this recipe until waiting until you have every single ingredient to start making it!

Also, consider leaving the chickpeas out if you want a vegetable curry to go alongside baked chicken. Just substitute an extra cup or two of vegetables.

Coconut Sweet Potato and Chickpea Curry
 
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Author:
Recipe type: Curry
Serves: 6 servings
Ingredients
  • 1 tablespoon virgin coconut oil
  • 1 yellow onion, diced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 2 cups sweet potato, diced
  • 1 medium zucchini, diced
  • 2 cloves garlic, minced
  • 1-2 tablespoons fresh ginger, grated
  • ½ teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • ⅛ teaspoon cayenne powder
  • 1-2 cups cooked chickpeas (with cooking
  • broth, if homemade)
  • 1 cup vegetable stock or water
  • 1 can full-fat coconut milk
  • sea salt and black pepper, to taste
  • 1-2 cups lacinato or curly kale, destemmed and chopped
  • 1 tablespoon fresh lime juice
  • ½ cup fresh cilantro, chopped
Instructions
  1. Heat Dutch oven or soup pot over medium heat for about 1 minute. Add coconut oil and sauté onion, carrots, and celery with a generous pinch of salt for about 5 minutes.
  2. Add sweet potato, zucchini, garlic, ginger, spices, chickpeas, and vegetable stock. Simmer about 5 minutes, then add coconut milk.
  3. Season with a teaspoon sea salt and a few grinds black pepper.
  4. Add kale (if using), bring back to a gentle boil, then simmer until vegetables are fork tender.
  5. Add a little more sea salt and black pepper to taste.
  6. Stir in lime juice and cilantro.
  7. Serve with fresh jasmine rice or quinoa.

Coconut and Sweet Potato Curry at yoga retreat I catered this fall.

 

Another slightly different version of the curry with different proportions of vegetables.

Some other curry recipes to try:

Kabocha Squash and Red Lentil Curry (V, GF)

Indian Cauliflower and Green Pea Curry

 

Summer Nectarine and Arugula Salad with Lemon-White Balsamic Vinaigrette

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arugula, fennel, and nectarine salad on fancy white plate

Summer Salads Are Cooling

It is mid-August and the weather is hot in Austin, Texas! We make a salad at least once a day to help us stay cool. We are in love with Summer Nectarine and Arugula Salad with Lemon-White Balsamic Vinaigrette as it is cooling, crunchy, and full of flavor!

Summer Nectarine and Arugula Salad Goes Well with Italian Menu

This summer arugula salad was born the other night when we were having a friend over for dinner and needed something to go with baked white fish and butternut squash risotto. In the fridge we had some baby arugula, baby tomatoes, a little fresh fennel, fresh basil and mint, and a lemon.

As I put the salad ingredients together, I saw a nectarine ripening on the counter, and wondered if it would go with the other ingredients. It turns out it was the perfect complement to the basil and mint, and the sweetness of the nectarine balanced out the bitterness of the arugula.

The third time I made this salad I added some organic feta cheese which made it look extra beautiful. If you’d prefer, you could put some toasted sliced almonds, pistachios, pecans, or homemade croutons on top of the salad instead of the cheese.

fennel and nectarine salad on fancy white plate

Add Fresh Herbs to Arugula Salads for Flavor

In addition to arugula greens, this salad has fresh basil and mint. The herbs on my back porch are doing great, thanks to daily watering and a burlap shade structure (from Costco) my husband hung over part of the deck. It’s just enough to block some of the harshest sun in the afternoon.

Lemon-White Balsamic Vinaigrette

For the dressing, I used a white balsamic vinegar to go along with some lemon juice and olive oil to make a simple vinaigrette. But feel free to use any high quality balsamic vinegar and olive oil combination you like. I think a dark balsamic would work well here, as would a flavored white balsamic vinegar like lemongrass-mint or peach. I especially like the balsamic varieties at Con’ Olio. The sweetness of the dressing helps to balance out the bitterness of the arugula.

Summer Nectarine and Arugula Salad with Lemon-White Balsamic Vinaigrette
 
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Author:
Recipe type: Salad
Cuisine: New American
Serves: 4-6 servings
Ingredients
Salad
  • 5 ounces baby arugula (about 5-6 handfuls)
  • 1 fennel bulb, cored and thinly sliced
  • 1 cup fresh basil leaves, torn or sliced
  • 1 cup fresh mint leaves, sliced
  • zest of 1 or 2 lemons (yellow part only)
  • 2 nectarines, pitted and sliced into bite-sized pieces
  • 1 cup baby tomatoes, halved
Dressing
  • juice of 2 lemons (~6 tablespoons)
  • 2 tablespoons white balsamic vinegar
  • ½ cup extra-virgin olive oil
  • sea salt and black pepper, to taste
Instructions
Salad
  1. In a large prep bowl, toss together arugula, fennel, basil, mint, and lemon zest.
  2. Using tongs, lightly dress salad with some of the lemon-white balsamic vinaigrette (below).
  3. Place salad onto individual salad plates or one large salad bowl or platter.
  4. Decorate the salad with nectarines and tomatoes. Drizzle with a little extra dressing, if desired.
Dressing
  1. Whisk together lemon juice, white balsamic vinegar, olive oil (drizzle in slowly), a couple large pinches of sea salt, and a few grinds of black pepper.
Variations
  1. Add some crumbled feta cheese, cubed fresh mozzarella, or some kind of toasted nut (sliced almonds, pistachios, or pecans) to the top of the salad along with the nectarines and tomatoes.

Other Summer Salads from Cook Love Heal

Raw and Grilled Zucchini Salad with Fresh Mint & Lemon

Baby Arugula Salad with Berries and Lemongrass Mint Vinaigrette

Southwestern Salad with Cilantro Lime Dressing

 

Fresh Arugula and Fig Salad with Citrus Dressing and Marcona Almonds

 

Bon appétit!

Provençal Vegetable Soup with Tomato-Basil Pesto (Soupe Au Pistou)

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I first discovered Soupe au Pistou, Provençal Vegetable Soup with Tomato-Basil Pesto, when reading Mastering the Art of French Eating by Ann Ma. This book is not to be confused with Mastering the Art of French Cooking by Simone Beck, Louisette Berthole, and Julia Child (her first cookbook).

Ann Ma describes her experience traveling to a village in Southern France during summer vegetable harvest time. When gardens are bursting with ripe tomatoes, zucchini, green beans, white beans, fresh basil, and potatoes– what to do?

They have the perfect solution in this small town. Everyone gathers with their surplus produce to slice, dice, and make huge pots of brothy Soupe au Pistou to be shared with friends and family. It’s a real community event, and I imagine it’s much more fun than slaving away by yourself in a hot kitchen in July or August.

In preparing to teach this recipe, I referenced a few other versions of the recipe, the one in Mastering the Art of French Cooking and the most recent one in Cook’s Illustrated All-Time Best Soups. I came up with this version, that can easily made vegan by leaving out the parmesan cheese. I prefer to serve grated parmesan on the side. 

If you’re using leeks (rather than onions) in this recipe, go ahead and make a simple stock out of the green parts. Just slice the green parts of the leek, rinse well under cold water, then place them in a pot and cover with water. Bring to a boil, then turn heat to low and simmer for about 20-30 minutes. Strain out the leek greens and you are left with a light and flavorful broth to use in your Soupe Au Pistou!

For more soup recipes on my web site, visit:

Italian White Bean Soup

Italian Chickpea Soup with Fusilli

Creamy Butternut Squash Soup

Cecilia’s Pozole Verde

Miso Vegetable Soup

Creamy Corn Soup with Dulse

Creamy Broccoli Soup with Fresh Rosemary

Roasted Carrot and Fennel Soup

Provençal Vegetable Soup with Tomato-Basil Pesto (Soupe Au Pistou)
 
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“Early summer is the Mediterranean season for soupe au pistou, when fresh basil, fresh white beans, and broad mange-tout beans are all suddenly available, and the market women shout in the streets, “Mesdames, faites le bon piste, faites le pistou!” The pistou itself, like the Italian pesto, is a sauce made of garlic, basil, tomato, and olive oil, and is just as good on spaghetti as it is in this rich vegetable soup. Fortunately, this soup is not confined to summer and fresh vegetables, for you can use canned navy beans, fresh or frozen string beans, and a fragrant dried basil. Other vegetables in season may be added with the green beans as you wish, such as peas, diced zucchini, and green or red bell peppers.” — Mastering the Art of French Cooking by Simone Beck, Louisette Bertholle, and Julia Child
Author:
Recipe type: Soup
Cuisine: French
Serves: 8 servings
Ingredients
  • Soup
  • 1 tablespoon extra-virgin olive oil
  • 2 cups leek (white parts) or onion, diced
  • 2 cups carrots, diced
  • 2 cups potatoes (yukon gold or red), diced
  • 8 cups spring or filtered water, divided
  • 2 cups zucchini, diced
  • 2 cups fresh green beans, ½” lengths
  • 2 cups cooked cranberry beans or white beans
  • 1 tablespoon sea salt
  • ⅛ teaspoon black pepper
  • Pistou
  • 4 cloves garlic, peeled and crushed
  • ½ cup fresh or canned tomato purée or 2 Roma tomatoes (seeded)
  • 1 cup fresh basil leaves, loosely packed
  • ½ cup parmesan cheese, grated (optional)
  • ¼ to ½ cup fruity extra-virgin olive oil
Instructions
  1. Heat large soup pot over medium heat and add 1 tablespoon olive oil. Add leeks or onion and sauté with a pinch of salt for a few minutes.
  2. Add carrots and potatoes and stir to combine.
  3. Add 4 cups water, cover, and bring to a boil. Turn to low and let simmer for about 10 minutes.
  4. Meanwhile, prepare the pistou by placing ingredients in a blender and blending until smooth. Instead of tomato puree, you can add two seeded Roma tomatoes to the blender.
  5. Add zucchini, green beans, cranberry or white beans (with cooking liquid if homemade; drained if canned), salt, and pepper. Add remaining 4 cups water (or more if needed), bring back to a boil, then lower heat and simmer slowly for 3 minutes.
  6. Stir pistou into soup and simmer 3 minutes more.
  7. Test for seasonings and add a little more salt and pepper if needed.
  8. Serve with rice, pasta, or fresh bread. Bon appétit!

Join me for upcoming Plant-based Cooking Classes for adults (lunchtime classes) and kids (summer camp) at Con’ Olio Olive Oils and Vinegars in their two locations– Bee Cave and Arboretum or schedule your own class from my on-demand offerings for families, groups, and individuals!

Baby Arugula Salad with Berries and Lemongrass Mint Vinaigrette

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baby arugula salad


I’m in love!

In mid-June, I started teaching kids’ cooking classes at Con’ Olio Oils & Vinegars in Austin, TX and was transported into the world of amazing, high quality olive oils and balsamic vinegars from Europe. A few weeks before my classes started I got a tour of the store and sampled a variety of their products. I fell head over heals with everything I tasted, and was especially taken with the white balsamics which are lighter in color and flavor than the dark varieties (which I also love). It was the Lemongrass Mint White Balsamic that I ended up using in this recipe.

Summer is a great time for salads

In summer, I do a lot less cooking, but still like to eat at home. The simple solution is making more salads and using the grill to avoid heating up the kitchen. This Baby Arugula Salad is great for either lunch or dinner with something like a creamy vegetable soup (try Creamy Broccoli Soup or Creamy Butternut Squash Soup) and some fresh bread with olive oil. Make the soup early one morning before it gets hot, and quickly heat it up for meals later in the day or serve chilled.

How to make arugula taste great

This salad took me by surprise. I made during the first week of kids’ cooking camp at Con’ Olio and EVERYONE liked it– even those children that swore up and down they didn’t like vegetables. The key to this salad is finding a dressing that balances the peppery flavor of the baby arugula and the tartness of the berries. On the recommendation of the manager at Con’ Olio (who is also a chef), I used a combination of a mild olive oil and their lemongrass-mint white balsamic vinegar for the dressing. It is just equal parts of each with a little sea salt and black pepper. It was unbelievably delicious! I look forward to trying some of their dark balsamics (like strawberry, raspberry, blueberry, or fig), maybe when the weather cools down a bit.

Baby Arugula Salad with Berries and Lemongrass-Mint Vinaigrette
 
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Author:
Recipe type: Salad
Cuisine: Vegetarian
Serves: 4 servings
Ingredients
Salad
  • 2 cups baby arugula
  • 2 cups baby spinach
  • 2 ounces Pecorino Romano cheese (optional), shaved
  • ¼ cup raspberries
  • ¼ cup blueberries
  • ¼ cup strawberries, sliced
  • ½ cup sliced almonds, toasted
Dressing
Instructions
  1. In a medium prep bowl, mix together arugula and spinach.
  2. Prepare dressing by whisking together olive oil and white balsamic vinegar with a few pinches sea salt and a few grinds of black pepper in a small mixing bowl or glass measuring cup.
  3. Using a pair of tongs, toss salad greens and Pecorino Romano (if using) with dressing until evenly coated.
  4. Divide greens onto 4 salad plates. Top each salad with a variety of berries and sliced almonds.

baby arugula salad
Baby Arugula Salad from Kids’ Cooking Camp at Con’ Olio Oils & Vinegars- June 2018

Asian Mushroom Lettuce Wraps

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Asian mushroom lettuce wraps are the perfect start to an Asian-themed meal or any gathering. I brought these to a potluck last week held in honor of a friend visiting from Asheville, NC. By the end of dinner, all that was left was one lonely lettuce leaf!

I wanted to make these lettuce wraps healthier than the restaurant variety, so added more vegetables, and left out the soy, sugar, and gluten! Instead of soy sauce or tamari I used Coco Aminos (I like the Big Tree Farms brand) which is naturally sweet and savory.

If you like your filling a little sweeter, you can always add a dash of maple syrup or agave, but you probably won’t need to.

 

Asian Mushroom Lettuce Wraps (V, GF)
 
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This recipes is a vegan, gluten-free version of Chicken Lettuce Wraps served at Asian restaurants.
Author:
Recipe type: Appetizer
Cuisine: Asian, Vegetarian
Serves: 8 servings
Ingredients
  • 2 tablespoons untoasted sesame oil
  • ½ cup leek, spring onion, or sweet onion, finely chopped
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced or grated
  • 3 cups mushrooms (crimini, shiitake, and/or oyster), thinly sliced
  • 1 cup carrots, small dice
  • 1 cup zucchini, small dice
  • ½ cup water chestnuts or celery, finely chopped or sliced
  • ½ cup bamboo shoots, finely chopped (optional)
  • 1½ teaspoons brown rice vinegar
  • 2 tablespoons coconut aminos (Big Tree Farm brand recommended)
  • sea salt, to taste
  • ½ cup fresh cilantro leaves, chopped
  • ¼ cup green onions, thinly sliced
  • 1 head green or red leaf lettuce, butter lettuce, or Romaine lettuce
Instructions
  1. Heat large skillet or wok on medium-high heat. Make sure all ingredients are prepped so they can be added to the pan quickly. Add sesame oil and swirl to coat pan.
  2. Add onion, garlic, ginger, and a pinch of salt. Sauté for about a minute. Reduce heat a bit to prevent burning.
  3. Add carrots, zucchini, and another pinch of salt and sauté a few minutes more.
  4. Add mushrooms and sauté until mushrooms are cooked through.
  5. Add water chestnuts and bamboo shoots.
  6. Season with brown rice vinegar, coconut aminos, and sea salt (to taste).
  7. Put mushroom filling into a serving bowl in the middle of a large plate or platter. Garnish with cilantro and green onion. Place lettuce leaves around the bowl or on a separate plate. To serve, take a lettuce leaf, place a spoonful or two of mushroom filling onto the leaf, and eat like a taco.
Variations
  1. For a heartier appetizer or main dish, add ½ lb. cooked chicken thigh cut into bite-sized pieces. Adjust seasonings.

Chef Rachel Zierzow is available for group classes, private dinners, and corporate team building sessions. Contact her below to find out more.

Italian Chickpea Soup with Fusilli Pasta

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Over the years, this Italian Chickpea Soup has been a family favorite and has always gone over well with children visiting our home.The addition of pasta makes the soup heartier, like a minestrone, and can definitely be considered a one-pot meal.

I recently had the opportunity to teach a cooking class at my daughter’s elementary classroom where I decided to serve the soup with pasta and bread, which was a real hit! An added bonus is how economical this recipe is. We made this recipe X4, which fed about 35 people, using all organic ingredients, for under $2 per person including soup, pasta, bread, and butter.

Day 1 of our cooking class involved walking to the grocery store, selecting our groceries, and carrying our groceries back in a wagon! When we got back to the classroom, we soaked the chickpeas so they would be ready to cook the following day.

Day 2 of our cooking class involved cooking the chickpeas in the pressure cooker, and slicing, dicing, and sautéing vegetables for the soup.

The secret to making this soup delicious is to make your chickpeas from scratch. Make your chickpeas in advance, as it takes a good 8-10 hours to rehydrate the dried chickpeas (I usually do this step overnight), and some more time to cook them. I use a pressure-cooker to make my chickpeas, but they can be made in a regular pot (it just takes longer). I recommend making a big batch of chickpeas and freezing some away in quart-sized freezer bags that you can use later on to make hummus or another batch of soup. Here is my recipe for Homemade Chickpeas.

5.0 from 2 reviews
Italian Chickpea Soup with Pasta
 
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Author:
Recipe type: Soup
Cuisine: Vegetarian
Serves: 6 servings
Ingredients
  • 1 recipe Homemade Chickpeas or 3 cups cooked chickpeas
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 small onion, diced
  • 2 teaspoons fresh rosemary, minced
  • 2 stalks celery, sliced
  • 2 medium carrots, sliced into rounds or half moons
  • 2 medium zucchini, sliced into half or quarter moons
  • 4 cups vegetable stock or water
  • 1 organic bay leaf
  • ½ cup fresh parsley or basil leaves, chopped, divided
  • 2 cups cooked pasta (such as farfalle, fusilli, twists, wheels, or shells)
  • ½ cup freshly grated Parmigiano-Reggiano or Pecorino Romano (optional)
  • sea salt, to taste
  • freshly ground black pepper, to taste
Instructions
  1. Follow instructions for making Homemade Chickpeas. Set chickpeas aside. Do not drain, as the chickpea cooking liquid will be used in the soup. If using canned chickpeas you will need to drain the liquid from the can.
  2. In 3- to 5-quart soup pot, sauté onion in 1 tablespoon olive oil and a pinch of sea salt for about 10 minutes over medium or medium-low heat. Add rosemary and stir to coat onions. Add another tablespoon olive oil, celery, carrot, and another pinch sea salt and sauté about 10 minutes more. Adjust heat if necessary to prevent burning. Add zucchini and sauté a minute more.
  3. Place chickpeas and chickpea cooking liquid into soup pot and add stock and bay leaf. Bring to a boil, then turn heat to low, cover, and simmer until zucchini is soft, about 8 minutes. Add half of fresh herbs. Season with salt and pepper to taste.
  4. Serve pasta in soup bowls and pour chickpea soup over the pasta.
  5. Garnish each bowl with remaining fresh herbs and/or grated cheese (if using).
Notes:
  1. Make this recipe gluten-free by using a gluten-free variety of pasta.
  2. If using canned chickpeas, add 3 cloves minced garlic along with carrots and celery.

By noon our cooking crew was ready to serve their homemade soup, pasta, and bread to the class.

Enjoy making soup on a cold winter day and share with some friends!

Quick Ume Pickles (Naturally Fermented)

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Quick ume pickles are a great addition to any meal

I wanted to let you in on a great tip for making quick, healthy pickles with many different kinds of vegetables. These are called Quick Ume Pickles – thinly sliced vegetables pickled in umeboshi or ume plum vinegar and water (that’s it!).

Quick Ume Pickles are the perfect addition to sushi rolls, fresh spring rolls, grain salads, tacos, or Buddha bowls, and add vibrant color to any meal.

Ume pickles are naturally fermented

Naturally fermented pickles such as these are a beneficial addition to a plant-based diet as they aid in digestion of complex carbohydrates and have the sour taste that is tonifying to the liver. I prefer salt-fermented pickles such as these over vinegar-based pickles because of the beneficial Lactobacillus fermentation that occurs, which aids in digestion and makes me feel good after a meal.

What is ume plum vinegar?

I use ume plum vinegar in a lot of things, like salad dressings, hummus, guacamole, and of course pickles! Ume plum vinegar (or umeboshi plum vinegar) is an alkaline-forming, raw, probiotic condiment with a distinctive sweet-sour-salty taste. It is technically not a vinegar, but rather the salty byproduct of making umeboshi plums, which are sought after for their healing properties.

Simliar to sauerkraut “juice,” which you can now purchase by itself for its probiotic qualities, ume vinegar contains probiotics and is good for digestion, along with having a delicious taste. In Austin, you can get various brands of ume plum vinegar at Whole Foods, Central Market, and Wheatsville Coop.

How to make quick ume pickles in 3 easy steps

Watch my 1 minute video:

Step 1.

Wash, dry, and thinly slice or grate vegetables you’d like to pickle. Try using carrots, cucumbers, purple daikon, red radishes, watermelon radishes, beets, or red onions. Place in a large bowl.

Daikon and radish slices for ume pickles

Step 2.

Drizzle ume plum vinegar over sliced vegetables to coat. Gently massage vinegar into vegetables. Add herbs or seasonings, if desired, such as chopped garlic, fresh or dried dill, coriander seeds, or lemon zest. Or just leave plain to get the true flavor of the vegetable.

Step 3.

Pack veggies into clean jar and add enough water to just cover the vegetables. You should have roughly equal amounts of vinegar and water. Loosely cover and let sit on the counter for several hours. Pickles can be eaten in less than and hour but will get stronger in flavor and more pickled the longer they sit. Refrigerate after veggies have been pickling several hours. Colors will become more vibrant once they have pickled overnight in the refrigerate. Eat within 1 month of pickling. Enjoy!

How to Make Quick Ume Pickles!
 
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Prep time
Total time
 
Author:
Recipe type: Pickles
Cuisine: Macrobiotic
Serves: 1 pint
Ingredients
  • 4 cups red radishes or purple daikon radishes, sliced thinly into rounds or half moons
  • ¼ cup ume plum vinegar or umeboshi vinegar
  • ¼ cup spring or filtered water
Instructions
  1. Place radishes in a bowl and drizzle with ume plum vinegar. Massage vinegar into vegetables for about 30 seconds.
  2. Add water and mix to combine. Let sit for about 15 minutes and you will see water coming out of the radishes. Make sure that radishes are pushed down to the bottom of the bowl so that they are completely covered by the pickling solution.
  3. Cover the bowl and let sit at room temperature for at least one hour to start the pickling process.
  4. Transfer radishes and liquid to a pint canning jar. Store in the refrigerator. By the next day, each radish will uniformly colored bright pink throughout.
  5. Will keep for about a month in the refrigerator.
Variations:
  1. Try using other thinly sliced vegetables, such as cucumber, carrot, red onion, purple cabbage, purple daikon, or watermelon radish.
  2. Add fresh dill, garlic, ginger, or coriander seed to flavor the pickles.
Notes:
  1. For a large batch of pickles, use the following quantities: 4 pounds thinly sliced radishes, 1¼ cups or one 10-ounce bottle ume plum vinegar, and 1¼ cups spring or filtered water.

 

colorful purple daikon pickles in pint sized mason jars
Ume pickled purple daikon radishes after pickling for 2 days in the refrigerator

 

Winter Greens Salad with Golden Beets, Pomegranate, Pecans, and Warm Balsamic Vinaigrette

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This special winter greens salad has been my go-to salad for holiday gatherings this year. It’s the perfect thing to make with winter greens that are plentiful this time of year. Bring this salad to a potluck, or serve it at your home with a nice soup and main dish on a cold winter’s evening. Below are a couple of meals I have served the salad with this holiday season.

Roasted salmon, asparagus, basmati rice, and winter greens salad (holiday meals with friends):

salmon-dinner

Beef tenderloin, roasted vegetables, and winter greens salad (Christmas Eve supper):

plate

Give yourself time to prepare this salad. It is a labor of love! You’ll be preparing the greens, various toppings and garnishes, and a warm dressing that gets tossed with the greens. Better to enlist some help to make it fun and less time consuming!

When you get home from the market, you can refresh your greens by trimming about 1-2 inches off the ends and putting them into cold water for about an hour before you start the recipe. This will make them perk up and the stems will be extra crisp and crunchy.

Getting ready to put the beets in the oven…

winter-salad-1

The greens become slightly wilted, but should still be bright and fresh. Beets, greens stems, pecans, and pomegranates are layered on top of the dressed greens. So beautiful!

winter-salad-3

5.0 from 1 reviews
Winter Greens Salad with Golden Beets, Pomegranate, Pecans, and Warm Balsamic Vinaigrette
 
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Prep time
Cook time
Total time
 
Author:
Recipe type: Salad
Cuisine: Vegetarian
Serves: 8 servings
Ingredients
Roasted beets
  • 1 golden beet
  • 1 red beet
  • 1 tablespoon extra virgin olive oil
  • ¼ teaspoon sea salt
Toasted pecans
  • ½ cup raw whole pecans
  • 2 teaspoons maple syrup
  • a few pinches sea salt
Salad greens
  • 1 bunch red or rainbow swiss chard
  • 1 bunch lacinato kale
  • 1 teaspoon extra virgin olive oil
  • sea salt
Warm dressing
  • 1 cup red onion, thinly sliced
  • ¼ cup extra virgin olive oil
  • pinch sea salt
  • 2 tablespoons balsamic vinegar
  • 4 tablespoons fresh orange juice (about ½ orange)
  • 2 teaspoons maple syrup
  • 1 teaspoon unpasteurized tamari or shoyu
Garnishes
  • 1 teaspoon fresh orange zest
  • ½ cup pomegranate seeds (or dried cranberries)
Instructions
  1. Preheat oven to 400°F. Line sheet pan with parchment paper (or grease pan with thin coating of oil).
  2. Peel beets and slice into ⅛-inch rounds. Place into medium bowl, drizzle with olive oil and sprinkle generously with sea salt.Place beet rounds onto lined sheet pan in a single layer. Roast in the oven for about 15 minutes, or until tender. Beets can be turned over once to cook more evenly. Remove beets from oven and allow to cool.
  3. Turn oven down to 350°F. Toast pecans on small sheet pan for about 8 minutes. Toss halfway through to prevent burning. Place toasted pecans in a small bowl and drizzle with maple syrup and sea salt.
  4. Destem swiss chard, reserving stems. Tear leaves into bite sized pieces and place into bowl.
  5. Destem kale and slice leaves into bite sized pieces and place in a large bowl. Gently massage kale leaves with a few pinches of salt for about one minute. Slice chard stems into ½-inch lengths and kale stems into ¼-inch lengths and set a aside.
  6. Heat large skillet over medium high heat. Add 1 teaspoon olive oil and immediately add chard and kale stems with a pinch of salt. Sauté briefly, just until brightly colored. Remove to a small bowl.
  7. Add ¼ cup olive oil to pan and heat on medium until shimmery (this will probably only take a few seconds). Add red onion and a pinch of salt. Sauté until onion is soft and slightly browning. Turn heat to low and add balsamic vinegar, orange juice, maple syrup, and tamari or shoyu.
  8. Turn heat off and add kale and chard greens to the pan, tossing constantly to coat with the warm dressing. When all leaves are evenly coated, remove greens to a platter. Top with roasted beets, chard and kale stems, toasted pecans, orange zest, and pomegranate seeds.

This version was made with toasted pepitas and rainbow chard (no beets).

winter-salad

 

 

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Chef Rachel Zierzow

Chef Rachel Zierzow

Chef Rachel Zierzow helps people create healthy lives through her down to earth approach to cooking, eating, and enjoying life. Check out her delicious recipes and useful healthy living tips at cookloveheal.com.

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I would love to have you as part of the Cook Love Heal Community! I’ll send you my Natural Health Starter Kit for free when you join, and I’ll also keep you updated with amazing recipes, yoga ideas and tips for how to live a balanced life. Look forward to meeting you!

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Join the Cook Love Heal Community!

Join the Cook Love Heal Community, and I’ll send you my Natural Health Starter Kit for free and you’ll find out about the online course as soon as it is available. I’ll also keep you updated with amazing recipes, yoga ideas and tips for how to live a balanced life. Look forward to meeting you!

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