The Bluff Box: Recipe of the Week

WEEK #24 - Thai Red Lentil Pumpkin Soup

An amazing winter soup inspired by a Rebar recipe and an Ottolenghi recipe.

3 Tbsp (45 mL) vegetable oil

1 onion, chopped

3 Tbsp (45 mL) minced ginger

2 Tbsp (30 mL) red curry paste

1 Tbsp (15 mL) ground coriander

2 stalks fresh lemongrass, chopped (or use equivalent dried)

8 kaffir lime leaves

2 cups (500 mL) red lentils

1 small pumpkin, peeled, seeded, and cubed

8 cups (2 litres) vegetable broth

1 - 398mL can coconut milk

salt, to taste

fresh cilantro, for garnish (optional)

1. In a large stockpot, sauté onion and ginger in oil over medium heat.

2. Add curry paste and ground coriander; sauté briefly.

3. Add lemongrass, lime leaves, lentils, pumpkin, and broth.

4. Bring to a boil over medium-high heat, then lower heat and simmer for 15 to 30 minutes (until lentils are cooked and squash is quite soft).

5. Remove lime leaves and lemongrass stalks if possible.

6. Using a handheld immersion blender (or a regular blender), blend soup until smooth.

7. Stir in coconut milk and add salt to taste.

8. Garnish with chopped fresh cilantro (optional).

Makes about 4 litres.

© 2012, Holland Gidney
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WEEK #23 - Sunshine Salad

Photosynthesis is that quasi-magical process by which plants convert light energy into food energy, so when you eat this salad, you are literally eating sunshine.

Variations:

Peel the apple before chopping
Substitute a red beet for the golden beet
Replace sunflower seeds with shelled hemp seeds or pepitas (green pumpkin seeds)
Sprinkle salad with some dried coconut and/or raisins
Add your favourite variety of sprouts

Dressing:
1/4 cup (60 mL) olive oil
1 Tbsp (15 mL) apple cider vinegar
1 Tbsp (15 mL) honey
1 tsp (5 mL) Dijon mustard
1/4 tsp (1 mL) salt

Salad:
8 cups (2 litres) roughly chopped or torn fresh spinach
2.5 cups grated golden beet (peel first)
6 stalks of celery, chopped into bite-sized pieces
2 medium-sized apples, washed and unpeeled, cored and cut into bite-sized pieces
1/2 cup (125 mL) raw or roasted unsalted sunflower seeds

1. Whisk together all the dressing ingredients in the serving bowl.

2. Add the spinach, grated beet, and celery pieces; toss to coat with dressing.

3. Top with apple pieces and sunflower seeds (plus dried coconut and/or raisins, if using).

5. Toss again gently and serve immediately.

Makes 4 servings.

Per serving: 331 calories, 22 g fat, 0 mg cholesterol, 342 mg sodium, 31.4 g carbohydrates, 8.4 g fibre, 6.8 g protein

© 2011, Holland Gidney
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WEEK #22 - Sweet Leeks Soup

A variation on the traditional potato-leek combination, this soup uses yams or sweet potatoes. You'll want to buy about 1.5 lbs (750 g) of sweet potatoes or yams for this recipe.

Variation:

Substitute potatoes for the sweet potatoes/yams

Ingredients:
2 Tbsp (30 mL) butter (or olive oil)
7 cups (1.75 L) washed and thinly sliced leeks
4 cups (1 L) peeled and sliced sweet potatoes or yams
6 cups (1.5 L) vegetable broth

1. Melt butter or heat oil in a large soup pot over low heat

2. Add the sliced leeks and toss to coat; cover the pot and turn up the heat to medium

3. After the leeks have softened (about 10 minutes), add the sweet potato slices to the pot and stir to coat.

4. Add the vegetable broth, stir again, and bring to a boil. Turn the heat down and simmer, slightly covered for 20-30 minutes.

5. Once the sweet potato slices are soft, use a hand-blender to puree the soup.

Makes 8 servings.

Per serving: 174 calories, 3.2 g fat, 7.6 mg cholesterol, 386 mg sodium, 33.5 g carbohydrates, 4.8 g fibre, 3 g protein

© 2011, Holland Gidney

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WEEK #21 - Honey-Thyme Celeriac

"Honey, it's thyme for celeriac!" A very simple side dish, this recipe can be easily doubled (or tripled).

Ingredients:
2 cups (500 mL) peeled and sliced celeriac
1 Tbsp (15 mL) sunflower or canola oil
1/2 Tbsp (7.5 mL) honey
1/8 tsp (1 mL) salt
1/8 tsp (1 mL) ground thyme

Heat a pot of lightly salted water on high.
When water comes to a boil, add sliced celeriac and boil for 10 minutes.
Drain slices, then toss with oil, honey, salt, and thyme before adding to a roasting tin or baking dish.
Roast at 400ºF for 35-40 minutes, or longer.

Makes 2 servings.

Per serving: 118 calories, 7 g fat, 0 mg cholesterol, 240 mg sodium, 13.4 g carbohydrates, 1.9 g fibre, 1.5 g protein

© 2011, Holland Gidney

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WEEK #20 - Parsnip Apple Soup

This soup is a good introduction to parsnips and an easy way to sneak 'em past picky eaters (or people who are convinced they don't like "those white carrots").

Ingredients:
1 1/2 Tbsp (22.5 mL) salted butter (or use olive oil)
1 large onion, chopped
1 cup (250 mL) white wine
4 cups (1L) peeled and sliced apples
4 cups (1L) peeled and chopped parsnips
4 cups (1L) vegetable stock (2 veggie bouillon cubes)
2 cups (500 mL) water
½ tsp (2 mL) chopped fresh sage (optional)
salt to taste

In a large soup pot, melt the butter over medium-low heat. Add the onion and stir until softened.
Add the wine, then the apples and parsnips. Stirring constantly, cook for a few minutes to allow some of the alcohol to burn off.
Add the stock, water, and sage if using.
Cover the pot and turn up the heat.
Bring to a boil and simmer until the parsnips soften.
Use a handheld immersion blender to purée the soup to desired consistency.
Season with salt as desired.

Makes 4 servings.

Per serving: 301 calories, 5 g fat, 11.4 mg cholesterol, 510 mg sodium, 52 g carbohydrates, 10.3 g fibre, 3.8 g protein

© 2011, Holland Gidney

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WEEK #19 - Stovetop Moroccan Tagine

Slightly adapting a friend's recipe I've had for 10 years (Thanks, Kathleen!) turned a bunch of fridge-hogging vegetables into a delicious dish for a Wednesday night. Goes great with Merlot. Serve over rice, couscous, quinoa, or millet. Garnish with 1/2 cup (125 mL) toasted almonds if you are feeling fancy. (And I bet some cilantro would look nice too.)

Spice blend:
1 tsp (5 mL) ground cumin
1 tsp (5 mL) ground coriander
1 tsp (5 mL) ground tumeric
1 tsp (5 mL) ground ginger
1/2 tsp (2 mL) ground cinnamon
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) cayenne (or more if you want it spicy)

Other ingredients:
2 cups (500 mL) vegetable broth, divided
2 medium onions, chopped
2 large cloves garlic, minced
4 medium carrots, peeled and cut into chunks
2 cups (500 mL) peeled, seeded, and cubed squash (use pumpkin, delicata, butternut, or acorn)
2 cups (500 mL) cubed zucchini
1 cup (250 mL) cooked chickpeas (or just throw in a whole can)
1/2 cup (125 mL) raisins (I prefer sultanas)
salt to taste

In a small bowl, mix together the spices. Set aside.
Heat 2 Tbsp (30 mL) vegetable broth in a large wok or skillet over medium heat. Add the onions and garlic. Stir constantly until alliums soften, adding more broth to keep from sticking.
Add spice blend to pan and stir to mix with alliums.
Toss in the carrots and squash, and stir to coat with spices.
Add remainder of vegetable broth.
Cover and cook for about 20 to 30 minutes, stirring periodically and adding water if pan starts to look dry.
Stir in chickpeas, zucchini, and raisins, and continue cooking uncovered for 5 to 10 more minutes, continuing to add water if pan starts to look dry.
Tagine is ready once raisins have "plumped" and zucchini is cooked to your liking.
Taste and season with additional salt (amount needed will depend on the sodium content of your vegetable broth and how much water you had to add during cooking).

Makes 4 servings.

Per serving: 257 calories, 1.4 g fat, 0 mg cholesterol, 755 mg sodium, 58.7 g carbohydrates, 11.2 g fibre, 7.1 g protein

© 2011, Holland Gidney

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WEEK #18 - Cranberry Pumpkin Muffins (vegan)

My freezer just ran out of Pineapple Zucchini Muffins (see below for that recipe) so I thought I'd create a new stockpile of my favourite morning coffee break snack by combining a different squash and fruit. You'll need to pre-roast the squash first - this recipe uses the flesh from half a smallish pumpkin. If you only have whole flax seeds, whirl them in a coffee grinder to grind 'em up.

Variation:

replace sugar with 1/2 cup (125 mL) maple syrup and reduce oil to 1/4 cup (80 mL)

Wet Ingredients:
2 1/2 cups (625 mL) mashed pumpkin
2 Tbsp (30 mL) ground flax seeds
1 cup (250 mL) light brown sugar
2 tsp (10 mL) vanilla
1/2 cup (125 mL) sunflower oil
2 tsp (10 mL) apple cider vinegar

Dry Ingredients:
2 cups (500 mL) wholewheat flour
1 tsp (5 mL) baking powder
1 tsp (5 mL) baking soda
1/4 tsp (1 mL) salt
1/2 tsp (2 mL)ground cinnamon
1/2 tsp (2 mL) ground cloves
1/4 tsp (1 mL) ground nutmeg
1/2 cup (125 mL) dried cranberries

Preheat oven to 350ºF (175ºC).
In a large bowl, mix together the wet ingredients.
In a medium bowl or a large measuring cup, mix together the dry ingredients

Stir the dry ingredients into the wet ingredients until just moistened.
Brush the cups of a muffin tin lightly with oil (better than using muffin papers because batter is sticky) and fill each one about three-quarters full of batter.
Bake for 30-35 minutes, until a toothpick comes out clean. Run a knife around the edges of the cups to loosen the muffins, and then try to quickly get them out and onto a cooling rack. (Let them cool too much in the pan and they might just stay there forever...)

Makes 16 muffins.

Per muffin: 192 calories, 7.7 g fat, 0 mg cholesterol, 201 mg sodium, 34.9 g carbohydrates, 3 g fibre, 2.6 g protein

© 2011, Holland Gidney

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WEEK #17 - Mix and Match Peanut Sauce

I love cooking for other people—family, friends, roommates, kids, strangers. In doing so over the years, I have discovered two universal truths: everybody loves peanut sauce and everything tastes better with peanut sauce (especially steamed veggies, baked tofu, and brown rice). My go-to recipe for a long time was the one on page 40 of the Rebar cookbook (which on one occasion without a copy on hand, I was able to recall all 10 ingredients from memory because I'd made it so many times). But then I fell for the coconut milk in "Spiced Peanut Dressing" from page 55 of Fresh at Home, a.k.a. the second Juice for Life cookbook, and switched my allegiances. Nowadays? I often don't use a recipe and it always tastes good provided I follow the basic concept outlined below and adjust to taste the quantities of whatever ingredients I happen to have on hand to include.

Basic ingredients:

1/2 cup (125 mL) peanut butter OR almond butter
2 Tbsp (30 mL) soy sauce OR tamari
2 Tbsp (30 mL) lime juice OR lemon juice, preferably freshly squeezed
2 Tbsp (30 mL) rice wine vinegar OR apple cider vinegar (or white vinegar in a pinch)
1 Tbsp (15 mL) sesame oil OR sunflower oil
1 Tbsp (15 mL) honey OR brown sugar OR cane sugar
1 tsp (5 mL) sambal oelek OR hot sauce (or a pinch of cayenne in a real pinch)
coconut milk or water, as needed

Optional ingredients:
1 medium-sized clove garlic, minced
1/2 Tbsp (7.5 mL) minced fresh ginger
2 Tbsp (30 mL) chopped cilantro

Add all the ingredients you are using EXCEPT the coconut milk/water to a bowl, preferably the bowl of a food processor.
Mix until desired consistency is achieved, adding coconut milk or water if too thick, or more peanut butter if too thin.
Taste and add more of this or that until you get the taste you're looking for.
Keeps for about a week in the fridge.

Makes 8 servings.

Per serving: 136.5 calories, 9.7 g fat, 0 mg cholesterol, 218 mg sodium, 7 g carbohydrates, 1 g fibre, 3.8 g protein

© 2011, Holland Gidney

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WEEK #16 - Zookookies

A green vegetable in a cookie? Why not. Refrigerate the dough for about 10 minutes to make it slightly less sticky and easier to handle. (Adapted from the recipe for Carrot Raisin Spice Chewies in Vegan Cookies Invade Your Cookie Jar by Isa Chandra Moskowitz & Terry Hope Romero.)

Variations:

replace zucchini with grated carrot
use pumpkin seeds or walnut pieces instead of sunflower seeds
substitute regular milk or almond milk for the soymilk

Ingredients:

1/3 cup (80 mL) unsweetened soy milk
1 Tbsp (15 mL) ground flaxseeds
1/2 cup (125 mL) cup sunflower oil
1/3 cup (80 mL) brown sugar
1 cup (250 mL) white sugar
1 1/2 tsp (7.5 mL) vanilla
1 cup (250 mL) whole wheat flour
3/4 cup (175 mL) all-purpose flour
1 tsp (5 mL) baking powder
1 1/2 tsp (7.5 mL) ground cinnamon
1/2 tsp (2.5 mL) ground nutmeg
1/2 tsp (2.5 mL) ground cloves
1/2 tsp (2.5 mL) salt
1 cup (250 mL) grated zucchini
1 cup (250 mL) shredded unsweetened coconut
1/2 cup (125 mL) sunflower seeds
1 cup (250 mL) raisins

Preheat the oven to 350ºF (175ºC).
In a large bowl, use a wooden spoon to mix together the soy milk, flaxseeds, oil, sugars, and vanilla.
Add the flours, baking powder, spices, and salt; mix well.
Stir in the zucchini, coconut, sunflower seeds, and raisins.
Use a spoon to scoop 1 inch (2.5 cm) balls onto a well-oiled or parchment-paper-lined cookie sheet. (Cookies won't spread that much but still leave at least an inch between them.)
Bake for about 16 minutes, until edges start to brown.
Remove cookies from oven and let stand on cookie sheet for 10 minutes to firm up before transferring them to a cooling rack.

Makes 36 cookies.

Per cookie: 112 calories, 4.9 g fat, 0 mg cholesterol, 49.3 mg sodium, 17.5 g carbohydrates, 1.3 g fibre, 1.5 g protein

© 2011, Holland Gidney

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WEEK #15 - Beet Green Spread

A cross between pesto and hummous! Perfect for school-day sandwiches or on crackers. Mix with 1 cup (250 mL) yogurt to make a dip for veggies. (A slight variation on a recipe from the Saanich Organics box program newsletter from July 2010.)

Variation:

replace beet greens with spinach or Swiss chard

Ingredients:

1 cup (250 mL) beet greens (stems and tough ribs removed)
1 Tbsp (15 mL) tahini
1 Tbsp (15 mL) lemon juice
1 Tbsp (15 mL) olive oil
1 small clove garlic, minced
1/2 tsp (2.5 mL) ground cumin
1/4 tsp (1 mL) white pepper
salt to taste*
* start with 1/8 tsp (0.5 mL) and increase up to 1/4 tsp (1 mL)

Add all ingredients to the bowl of a food processor. Whirl until desired consistency, scraping sides of bowl with a spatula as needed.
Serve immediately, or refrigerate for up to 1 week.

Makes 1/2 cup (125 mL).

Per 2 Tbsp (30 mL) serving: 57.4 calories, 5.4 g fat, 0 mg cholesterol, 26.2 mg sodium, 2 g carbohydrates, 0.8 g fibre, 1 g protein

© 2011, Holland Gidney

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WEEK #14 - Warm Potato Salad

I abhor mayonnaise so unless I make my own potato salad, it's a summer staple that I rarely eat. But this tangy dressing has me loading up my plate with a second helping...

Variations:

replace sorrel with watercress or arugula
use shallots instead of red onion
substitute regular potatoes (peel first) for new potatoes
add green beans (add to pot with potatoes in last minute of cook time)

Dressing:

1/4 cup (80 mL) apple cider vinegar
1 Tbsp (15 mL) Dijon or grainy mustard
3/4 tsp (3.5 mL) salt
1/2 tsp (2.5 mL) freshly ground pepper
1/4 tsp (1 mL) white sugar
2 Tbsp (30 mL) diced red onion
1/2 cup (125 mL) olive oil

Salad:

4 cups (1 L) new potatoes, ideally Yukon Gold, unpeeled
2 cups (500 mL) fresh sorrel

Make dressing in a large bowl by whisking together all the ingredients. Set aside.
Cube potatoes, then cook by boiling for about 20 minutes.
While potatoes are cooking, remove stems from sorrel and chop leaves into thin strips.
Drain potatoes and add to bowl with dressing. Sprinkle with sorrel strands and begin mixing with a spatula to evenly coat potatoes with dressing.
Serve immediately, or refrigerate if you prefer not to eat it warm.

Serves 6 (as a side dish).

Per serving: 252 calories, 18.4 g fat, 0 mg cholesterol, 359 mg sodium, 20.1 g carbohydrates, 3.6 g fibre, 2.9 g protein

© 2011, Holland Gidney

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WEEK #13 - Orange Fennel Salad

The first time I made this salad was at the insistence of my former colleague Bruce Martin in March 2007. I wasn't exactly wowed by the combination of fennel and orange—it tasted too much like licorice for my liking. But I'm glad I gave the recipe a second try after bringing home a beautiful bulb of mild-tasting fennel from the grocery store near my dad's cousin's Montreal apartment. (Pair this salad with mushroom-filled crepes, lightly steamed locally grown carrots, and you can replicate what I'm eating for dinner tonight.)

Variations:

replace red onion with 1 small shallot, peeled and finely diced
use (Meyer) lemon juice instead of orange juice
add 1/4 cup torn mint leaves
top with long shaved shards of pecorino

Dressing:

2 Tbsp (30 mL) minced red onion
2 Tbsp (30 mL) orange juice, preferably freshly squeezed
½ tsp orange zest
1/2 Tbsp (7.5 mL) raspberry vinegar
1/4 tsp (1 mL) salt
1½ Tbsp (22.5 mL) olive oil

Salad:

2 or 3 oranges (use 3 if making fresh zest and juice)
small bulb fennel, thinly sliced
freshly ground black pepper (optional)
lettuce or salad greens (optional)

Put diced onion in a medium-sized bowl with the orange juice, zest, vinegar, and salt. Let the mixture sit for 10 minutes and then whisk in the olive oil.
With a sharp knife, trim off the top and bottom of each orange. Pare off the rest of the peel, making sure to remove as much of the pith as possible while wasting as little orange as possible. Cut oranges into pieces or pull apart into wedges. Add to bowl with the dressing and toss to coat.
Cut off the celery-like stalks and feathery leaves from the top of the fennel. Peel off and discard the outer layer of the bulb, particularly if it is bruised or discoloured. Cut off a thin layer from the root end. Cut the bulb in half vertically. Slice the halves vertically into 1/2-inch wedges. Add fennel to bowl with orange pieces and toss to mix with oranges and coat with dressing.
If serving over lettuce or greens, place a handful or two on each plate. Portion out a quarter of the salad. Grind fresh pepper over top if using.
Serve immediately.

Adapted from recipes by Bruce Martin, Alice Waters, and Mario Batali

Serves 4.

Per serving: 112 calories, 5.3 g fat, 0 mg cholesterol, 176 mg sodium, 16.4 g carbohydrates, 4 g fibre, 1.7 g protein

© 2011, Holland Gidney

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WEEK #12 - Shalgam Soup

"Shalgam" means rutabaga in Hindi so accordingly, this is an Indian-spiced rutabaga soup. If you have a lot of rutabagas/potatoes stockpiled in the fridge, this recipe will use them up. Bonus: If you use rutatabgas, this soup will be very high in Vitamin C!

Variations:

Use potatoes instead or half potatoes / half rutabagas
Replace spices with your favourite curry spices or spice blend (adjust amount accordingly)

Ingredients:

2 Tbsp (30 mL) olive oil
1 cup (250 mL) chopped onion
2 Tbsp (30 mL) minced garlic
½ tsp (2.5 mL) Asafoetida powder
2 tsp (10 mL) ground cumin
½ tsp (2.5 mL) ground turmeric
2 tsp (10 mL) ground coriander
1 tsp (5 mL) ground fenugreek seeds
¼ tsp (1 mL) freshly ground pepper
8 cups (2 L) peeled and sliced rutabaga
8 cups (2 L) vegetable broth
Salt to taste

1. Heat olive oil over medium heat in your favourite large soup pot.

2. Add onions and sauté with a wooden spoon until soft; add garlic and sauté for 1 minute.

3. Sprinkle in the spices and mix well with spoon to coat onions and garlic. Sauté for 1 minute, stirring constantly to keep from sticking and burning.

4. Add rutabaga slices to the pot and mix well to coat with spices.

5. Pour in broth and bring to a boil.

6. Cover and reduce heat to medium-low.

7. Simmer until rutabaga slices are soft, about 50 minutes (less for potatoes).

8. Purée with a hand-blender.

9. Salt to taste. (I used ½ tsp [2.5 mL])

Serves 6.

Per serving: 317 calories, 9.8 g fat, 0 mg cholesterol, 1303 mg sodium, 49 g carbohydrates, 13 g fibre, 8 g protein

© 2011, Holland Gidney

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WEEK #11 - Cocoa Beet Cake

Who says beets can't be dessert? I boiled 6 small ones in their skins for 25 minutes; let cool, then slip the skins off and purée in a blender or food processor with a bit of water until not quite smooth. Use "Dutch process" cocoa for the chocolatiest taste.

Ingredients:

1/2 cup (125 mL) unsalted butter
1 cup (250 mL) light brown sugar (aka, golden sugar)
1 cup (250 mL) puréed cooked red beets
1 tsp (5 mL) vanilla
2 eggs, beaten
2 cups (500 mL) all-purpose flour
½ cup (125 mL) cocoa powder, sifted
1½ tsp (7.5 mL) baking powder
¼ tsp (1 mL) salt
1 cup (250 mL) milk

1.    Preheat the oven to 350 ºF and oil a 9-inch round or square cake pan (or use a bundt pan)

2.    Use a handheld mixer to cream the butter in a large bowl; add the sugar and continue mixing until fluffy.

3.    Add the vanilla and eggs. Beat until just combined. Do not overbeat.

4.    In a separate bowl or large measuring cup, stir together the dry ingredients.

5.    Using a wooden spoon, stir in dry ingredients in thirds, alternating with the milk.

6.    Pour batter into prepared pan and bake for about 40 to 50 minutes, or until a toothpick inserted into the cake comes out clean.

Makes 12 pieces.

Per slice: 224 calories, 9.3 g fat, 52 mg cholesterol, 179 mg sodium, 36.6 g carbohydrates, 2 g fibre, 5 g protein

© 2011, Holland Gidney
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WEEK #9/#10 - Quick Quinoa Salad

If you prepare the rest of the ingredients and dressing while the quinoa is cooking, you can have this salad on the table in about 20 minutes. Rinsing the quinoa in a fine mesh sieve before cooking removes any bitter flavour. Note: This recipe doubles (or triples very successfully).

Variations:

Replace the quinoa with couscous if you're really in a rush
Use canned chickpeas, navy beans, or romano beans instead of lentils
If you have more time, used dried lentils or chickpeas
Toss in halved cherry tomatoes
Add some chopped apple or dried cranberries
Use chopped red onion instead of scallions

Ingredients:

Salad:

1/2 cup (125 mL) quinoa, rinsed (see tip above)

3/4 cup (80 mL) water

1 cup (250 mL) chopped kohlrabi (peel first), radishes, or Japanese turnips (or use a combination)

1/2 cup (125 mL) diced cucumber

1/2 cup (125 mL) thinly sliced scallions (aka, green onions), green parts only

1/2 cup (125 mL) diced celery

1 cup (250 mL) canned lentils, rinsed

1/2 cup (125 mL) unsalted sunflower seeds, hulled hempseeds, or pumpkin seeds

Dressing:

2 Tbsp (30 mL) apple cider vinegar

2 tsp (10 mL) maple syrup

1/2 tsp (2 mL) Dijon mustard

1/4 tsp (1 mL) salt

2 Tbsp (30 mL) olive oil

Freshly ground pepper, to taste

Combine quinoa and water in a pot and bring to a boil.
Once water is boiling, cover, and reduce heat to low. Simmer for 18 minutes, then turn off heat and let stand for at least 3 minutes.
Mix together other salad ingredients in a medium-large bowl; set aside.
Prepare dressing by whisking together (or blending) first 4 ingredients, then slowly adding olive oil (or shake everything together in a jar with a lid). Add pepper to taste.
When quinoa is ready, fluff with a fork and then add to bowl with other ingredients.
Pour dressing overtop and mix with a spoon, fork, or spatula until it is evenly distributed.
Serve immediately, or chill in fridge first for about 30 minutes.

Serves 4.

Per serving: 324 calories, 16.4 g fat (1.8 g sat. fat, 5.9 g polyunsaturated fat, 6.5 g monounsaturated fat), 0 mg cholesterol, 184 mg sodium, 36 g carbohydrates, 9 g fibre, 11.5 g protein

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WEEK #8 - Pineapple Zucchini Muffins

Even though pineapple is likely never going to be a local ingredient, pineapple and zucchini is a winning combination that has nostalgic roots for me. This is a variation on a loaf recipe written in my mother's handwriting (which is readable, unlike my father's) but I suspect it originates with my grandmother since she always used to have pineapple zucchini muffins for us to take home after visiting her in East Vancouver. When I was about 10 years old, we took her on vacation to Hawaii, and I remember learning at the pineapple plantation we toured that the canned pineapple of the best quality is the rings. But if you don't feel like chopping them into small pieces, just use crushed or tidbit-sized pineapple. In any case, this recipe will use up half a large zucchini and one of those 14 oz. cans of pineapple.

Variations:

Use grated carrots in place of the zucchini
Add 1 cup (250 mL) chopped nuts (my mom would suggest walnuts)
Throw in a handful or two of raisins, or some flaked coconut
Add another 3/4 cup (160 mL) sugar for a sweeter muffin
Frost with creamcheese icing
Divide batter between two standard-size loaf pans and bake for 50–60 minutes

Ingredients:

3/4 cup (160 mL) vegetable oil or canola oil

1 cup (250 mL) brown sugar

3 eggs, lightly beaten

2 tsp (10 mL) vanilla

4 cups (1 L) grated zucchini

1 1/2 cups (375 mL) pineapple "tidbits," drained

3 cups (750 mL) whole wheat flour

1 tsp (5 mL) ground cinnamon

1 tsp (5 mL) ground nutmeg

1 tsp (5 mL) baking soda

1/2 tsp (3 mL) baking powder

1/4 tsp (2 mL) salt

Preheat the oven to 350ºF (175ºC).
In a large bowl, use a wooden spoon to mix together the oil and brown sugar.
Stir in the eggs and vanilla; mix well.
Mix in the zucchini and the pineapple.
Whisk together all the dry ingredients in a medium bowl or large measuring cup, then add to the bowl with the other ingredients.
Mix until just combined; avoid overmixing.
Scoop batter into a greased muffin tin (or use muffin papers). These muffins won't rise as much as others during baking so fill each cup right to the top.
Bake for 50 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.

Makes 18 muffins.

Per muffin: 227 calories, 10.4 g fat, 30.8 mg cholesterol, 134 mg sodium, 36 g carbohydrates, 3.2 g fibre, 4.1 g protein

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WEEK #7 - Hopeful Hakurei Soup

Still waiting for the continuous hot summer weather. In the meantime, I am making soup out of turnips with my fingers crossed. Note: this recipe can easily be halved if you have fewer turnips at your disposal.

Variations:

Use sliced rhutabaga in place of the turnips
Replace water with an equal amount of vegetable or chicken broth, and omit salt
Stir 1 Tbsp (15 mL) of pesto into each bowl upon serving
Sprinkle with feta cheese and/or chopped chives or scapes
Chop up turnip greens and add to soup along with sliced turnips and potatoes

Ingredients:

2 Tbsp (15 mL) olive oil
1 medium onion, chopped
1/2 cup (125 mL) chopped garlic scapes

4 cups (1 L) thinly sliced Japanese turnips
2 cups (500 mL) peeled and thinly sliced potatoes

5 cups (2.5 L) water
1 1/2 tsp (7.5 mL) salt

In a large soup pot, heat oil over medium, then add chopped onion and scapes and stir with wooden spoon.
Once onions are soft but not brown, add turnip and potato slices to the pot.
Stir with wooden spoon for about a minute.
Submerge sliced vegetables under water.
Turn up heat to medium-high and cook until turnip and potato slices are soft and starting to fall apart.
Purée in batches in blender, or use a hand-blender, adding more water if necessary to achieve desired consistency.
Return soup to pot and season with salt to taste.

Makes 9 cups (2.25 L), or 4 to 6 servings.

Per 1 1/2 cups (375 mL): 124 calories, 4.7 g fat, 0 mg cholesterol, 644 mg sodium, 19.2 g carbohydrates, 3.2 g fibre, 2.7 g protein

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WEEK #6 - Cheesy Greens (a.k.a., Chard Gratin with Lentils)

To make this dish quickly, I recommend using canned lentils: one of those 540 mL (19 oz) cans contains just the right amount (I used Unico brand); rinse well before using. If you prefer the taste and economy of dried lentils, allow an additional 20 to 40 minutes for precooking. Don't be tempted to substitute red lentils, which won't hold their shape, but those pretty French du Puy lentils would be perfect. This recipe will use up one bunch of greens.

Dairy-free / vegan variation:

Substitute soy creamer for the cream
Use a good-quality non-dairy cheese instead of the goat cheese
Skip the Parmesan in the topping or use some nutritional yeast instead

Other Variations:

Substitute kale, spinach, or beet greens for the Swiss chard
Use crushed cornflakes instead of breadcrumbs
Go with your favourite cheese instead of the goat cheese
Use fresh rosemary instead of basil
Try milk (or soymilk) instead of the cream for a "lighter" version
Swap the lentils for navy beans or white cannellini beans
Throw some chopped scallions or minced garlic in with the onions
Use the stems from the chard (just chop into smaller pieces)

Ingredients:

1 Tbsp (15 mL) olive oil

1 cup (250 mL) chopped onion (about 1 large)

2 cups (500 mL) cooked green or brown lentils

3 cups (750 mL) chopped Swiss chard leaves (stems removed and discarded)

2 cups (500 mL) half & half cream (10% milk fat)

100 g (3.5 oz) soft goat's milk cheese (a.k.a., chèvre)

1 Tbsp (15 mL) cornstarch

3/4 tsp (4 mL) salt

pepper, to taste

2 cups (500 mL) breadcrumbs

1/3 cup (80 mL) grated Parmesan cheese

8 large fresh basil leaves

1. Preheat the oven to 400ºF (200ºC).

2. Heat oil over medium heat in a large frying pan or pot.

3. Add onions and sauté until just soft but not browning.

4. Add lentils and stir to mix with onions.

5. Add chopped chard to pan and stir until just wilted, about 1 minute.

6. Pour cream overtop and stir.

7. Crumble in goat cheese and sprinkle the pan with cornstarch, distributing both evenly.

8. Stir until cheese is melted.

9. Pour into ungreased casserole dish; set aside while you prepare the topping.

10. Whirl breadcrumbs, Parmesan, and fresh basil in a food processor until well combined.

11. Spread topping in an even layer over cheesy chard.

12. Bake on the middle rack of the the oven for 30 minutes, until topping has browned and filling is bubbling.

13. Remove dish from oven and allow to cool for 10 to 20 minutes before serving.

Makes 8 servings.

Per serving: 256 calories, 12.7 g fat, 0 mg cholesterol, 477 mg sodium, 18.2 g carbohydrates, 5.7 g fibre, 11.6 g protein

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WEEK #5 - Simple Scape Pesto

This weekend I tried making a few different scape pesto recipes and I'm convinced that the simplest one is the best. But try it and see for yourself... All you need is a food processor.

Ingredients:

1 cup (250 mL) chopped scapes

1/3 cup (80 mL) roasted sunflower seeds, preferably salted

4 Tbsp (60 mL) olive oil

salt, to taste

Throw everything except the salt into the bowl of a food processor and whirl until you achieve the desired consistency, scraping down the sides with a spatula as necessary.
Taste pesto, then add however much salt you like.

Ways to use pesto:

Blend with chickpeas for pesto-flavoured hummus
Sandwich spread
Stir into soup
Quesadilla filling
Pizza or pasta, instead of tomato sauce
Best-ever scrambled eggs

Makes 12 servings. Keep refrigerated, or freeze.

Per serving: 77 calories, 6.4 g fat, 0 mg cholesterol, 16 mg sodium, 4.5 g carbohydrates, 0.6 g fibre, 1.4 g protein

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WEEK #4 - Masala Kale & Potatoes

There's a traditional Dutch way to combine Kale and Potatoes - it's called "boerenkool," which means "farmer's kale" and it's typically served with sausage. You can find a recipe for how to make it here, but if it's not to your liking, here's another spicier way to use the same two ingredients and still get 1469.5% of your recommended daily intake of Vitamin A. Serve over rice or quinoa. (This one's for Adam, who's never going to forget the kale in Metchosin again.)

Variations:

Substitute yams for the potatoes
Use your favourite curry powder instead of all the spices
Substitute spinach, komatsuna, or mustard greens for the kale
Stir in chopped fresh mango after cooking
Use low-sodium broth or water to reduce salt content

Ingredients:

2 Tbsp (30 mL) canola or vegetable oil

1 1/2 cups (375 mL) chopped onions

3 cloves garlic, minced

1 Tbsp plus 1 tsp (20 mL) garam masala

1 tsp (5 mL) ground turmeric

1/2 tsp (2 mL) ground cumin

1/2 tsp (2 mL) cayenne powder

2 cups (500 mL) potatoes, cubed (no need to peel if using new potatoes)

5 cups (1.25 L) vegetable broth or stock

8 cups (2 L) kale, stemmed and chopped

salt, to taste

1. Heat oil over medium heat in a large pot.

2. Add onions and sauté until just soft but not browning.

3. Add garlic and sauté for 1 minute.

4. Add spices and mix to coat onions and garlic.

5. Add potatoes and stir to combine with onions and garlic. Sauté for a few minutes, adding up to 1 Tbsp (15 mL) water if potatoes start to stick.

6. Add broth or stock and bring to a boil.

7. Cover and cook over high heat until potatoes are are cooked through.

8. Remove the lid, turn down heat to low, and stir in as much kale as you can. Add kale handful by handful, allowing the leaves to wilt between additions.

9. Simmer until kale is soft enough (your preference).

10. Stew will keep for about a week in the fridge, or freeze it instead.

Makes 4 servings.

Per serving: 464 calories, 10.2 g fat, 0 mg cholesterol, 1286 mg sodium, 82 g carbohydrates, 20 g fibre, 17.6 g protein

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WEEK #3 - Holland House Dressing

Whenever my fridge becomes a wall of green, I start eating salad with every meal, and these days, it's almost always with the following dressing. It's got a bit of sweetness to it and some tang, and if your tongue's awake, you might just taste banana undertones... Warning: not a great dressing with tomatoes or things like that, but super-easy to make!

Try any of the following ingredients with lettuce:

Roasted beets, mango, quinoa, pumpkin seeds, black beans, roasted yams, cucumber, chickpeas.

Ingredients:

4 Tbsp (60 mL) flax oil

4 Tbsp (60 mL) olive oil

3 Tbsp (45 mL) apple cider vinegar

2 Tbsp (30 mL) honey, maple syrup, or agave syrup

2 tsp (10 mL) Dijon mustard

1/2 tsp (2.5 mL) salt

1. Add all the ingredients to a jar or container with a lid.

2. Shake until emulsified.

3. Store in the fridge for up to a week.

Makes about 1 cup (235 mL).

Per 1 Tbsp (15 mL) serving: 87 calories, 8.3 g fat, 0 mg cholesterol, 119.5 mg sodium, 2.4 g carbohydrates, 0.3 g fibre, 0 g protein

> > > For Supergreen Pesto, click here.

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WEEK #2 - Silky Spring Onion Soup

When in doubt, you can make just about anything into soup. After the first Bluff Box, I ended up with 4 bunches (!) of the Welsh bunching onions because Adam picked extra — as you know, they take up a lot of room in the fridge so I had to figure out a quick way to use them up. I used vegetable broth but I imagine chicken broth would be good too (let me know if you try that).

Ingredients:

2 Tbsp (30 mL) olive oil

1 bunch Welsh Bunching Onions, sliced thinly

4 to 6 cloves garlic, chopped or minced (depends on your preference)

1/2 cup (125 mL) white rice*

8 cups (2 L) vegetable broth

1/4 cup (60 mL) lemon juice

4 cups (1 L) leafy greens, tough stems removed and chopped (try spinach, kale, Asian greens)

salt and pepper to taste

* any kind will work but I used white Indian basmati rice

1. In your favourite large soup pot, heat olive oil over low-medium. Add onions and sauté until softened.

2. Add garlic and sauté until fragrant, then add rice. Stir to coat with oil, onions, and garlic.

3. Add broth and turn heat to high. Bring to a boil, then reduce heat and simmer until rice is soft (check package for estimated cooking time).

4. Add lemon juice and greens; stir and cook just long enough to soften greens (spinach is about a minute; tough kale could be closer to 15 minutes).

5. Using a hand-blender (or a blender), purée soup until desired consistency is achieved (or not at all, if you prefer). Season to taste with salt and pepper.

Makes about 8 cups (2 L); serves 4 to 6

Per 1 1/2 cup (350 mL) serving: 148 calories, 5.3 g fat, 0 mg cholesterol, 710 mg sodium, 20.6 g carbohydrates, 3.2 g fibre, 3.5 g protein

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WEEK #1 - Lil' Verna Rhubarb Squares

A delicious way to use up rhubarb that combines recipes used by my grandmother (Lillian) and her sister (my great-aunt Verna). Tastes great warm right out of the oven, especially with vanilla ice cream.

Variations:

The base/topping can be made vegan by using ¼ cup (60 mL) coconut oil and ¼ cup (60 mL) water instead of the butter.
You can also replace the butter with ½ cup (125 mL) margarine as long as it's not a low-fat kind.
If you've made rhubarb compote, replace the filling with 2 cups (500 mL) compote mixed with 2 Tbsp (30 mL) cornstarch.

Base/Topping:

½ cup (125 mL) soft butter

½ cup (125 mL) light brown sugar

¾ cups (180 mL) flour

¾ cups (180 mL) oats*

1 tsp (5 mL) cinnamon

1 tsp (5 mL) baking powder

¼ tsp (1 mL) salt (optional)

* quick oats work well or whirl large-flake oats in a food processor first

Filling:

3 cups (750 mL) fresh or frozen RHUBARB, chopped small

½ cup (125 mL) sugar

1 tsp (5 mL) vanilla

2 Tbsp (30 mL) cornstarch

1 tsp (5 mL) orange zest (optional)

1. Preheat the oven to 350ºF and grease an 8-inch baking pan (glass works well).

2. In a medium-sized bowl, mix all base ingredients together, using a fork or your hands as appropriate.

3. Set aside 1 cup (250 mL) of the mixture for the topping and press the rest into the prepared pan, forming an even layer across the bottom. Chill while you prepare the filling.

4. In a medium saucepan, mix the rhubarb and sugar together, then add the vanilla and cornstarch.

5. Heat over medium-low heat for about 10 minutes, or until rhubarb pieces have softened and mixture has thickened. Stir often and add up to ¼ cup (60 mL) water if sticking (or just reduce heat).

6. Coat base with filling, using a spatula to spread evenly.

7. Top with reserved crumbs, spread evenly using your hands.

8. Bake at 350ºF for 35-40 minutes.

9. Let stand for 10 minutes before slicing into 16 squares and serving. Cover pan or wrap individual squares in plastic before storing in the fridge or freezer, otherwise oats will get soggy.

Makes 16 squares

Per square: 144 calories, 6.1 g fat, 15.5 mg cholesterol, 35.5 mg sodium, 26.5 g carbohydrates, 2 g fibre, 1.5 g protein