Read Appetite for Reduction Online
Authors: Isa Chandra Moskowitz
Appetite for Reduction (42 page)
1 teaspoon olive oil
1 small onion, cut into medium dice
1 red bell pepper, cut into medium dice
3 cloves garlic, minced
1 tablespoon mild chili powder
2 teaspoons ground cumin
2 teaspoons ground coriander
2 teaspoons dried oregano
½ teaspoon ground cinnamon
¾ teaspoon salt
2 tablespoons unsweetened cocoa powder
1 cup dried green lentils, washed
4 cups vegetable broth
1 (15-ounce) can diced tomatoes
2 pounds eggplant, cut into ¾-inch cubes
2 teaspoons agave nectar or pure maple syrup
Cilantro, for garnish (optional)
1 small onion, cut into medium dice
1 red bell pepper, cut into medium dice
3 cloves garlic, minced
1 tablespoon mild chili powder
2 teaspoons ground cumin
2 teaspoons ground coriander
2 teaspoons dried oregano
½ teaspoon ground cinnamon
¾ teaspoon salt
2 tablespoons unsweetened cocoa powder
1 cup dried green lentils, washed
4 cups vegetable broth
1 (15-ounce) can diced tomatoes
2 pounds eggplant, cut into ¾-inch cubes
2 teaspoons agave nectar or pure maple syrup
Cilantro, for garnish (optional)
TIP
For spicier chili, add ½ teaspoon of red pepper flakes when you add the garlic.
Preheat a 4-quart pot over medium-high heat. Sauté the onions and bell pepper in the oil until translucent, 5 to 7 minutes. Add the garlic and saute for another minute, using nonstick cooking spray or a splash of water if it’s sticking. Mix in the chili powder, cumin, coriander, oregano, cinnamon, and salt. Add ½ cup of the vegetable broth and the cocoa
powder, and cook for about 1 more minute while stirring to dissolve the cocoa.
powder, and cook for about 1 more minute while stirring to dissolve the cocoa.
Add the lentils, remaining vegetable broth, diced tomatoes, and eggplant. Cover the pot and bring the mixture to a boil, keeping a close eye on it. Once it’s boiling, lower the heat to a simmer and cook for about 40 minutes, until the lentils are tender and the eggplant is soft. Mix in the agave. Taste for salt and seasoning.
Let the chili sit for 10 minutes or so for maximum flavor. Serve garnished with cilantro, if you like.
NUTRITION TIP
Lentils are an amazingly nutritious
little bean. So much so that those vegetarian cookbooks from the ’70s seem to be all lentil dishes! Well, we’re not afraid to bring this nutritional rock star into the twenty-first century. They are high in protein, iron, and fiber—all important nutrients for vegans and those who love them. One-half cup cooked lentils has 9 grams of protein, 3.2 grams of iron, 179 micrograms of folate, and 8 grams of fiber. They’re also incredibly affordable—that half cup would cost you around twenty-five cents. Next time someone tells you that veganism is expensive, you answer, “Lentils.”
little bean. So much so that those vegetarian cookbooks from the ’70s seem to be all lentil dishes! Well, we’re not afraid to bring this nutritional rock star into the twenty-first century. They are high in protein, iron, and fiber—all important nutrients for vegans and those who love them. One-half cup cooked lentils has 9 grams of protein, 3.2 grams of iron, 179 micrograms of folate, and 8 grams of fiber. They’re also incredibly affordable—that half cup would cost you around twenty-five cents. Next time someone tells you that veganism is expensive, you answer, “Lentils.”
SERVES 8 • ACTIVE TIME: 15 MINUTES • TOTAL TIME: 45 MINUTES
(CAN BE MADE SOY FREE IF USING NONSOY MILK)
PER SERVING
(⅛ RECIPE):
Calories: 160
Calories from fat: 40
Total fat: 4.5 g
Saturated fat: 0 g
Trans fat: 0 g
Fiber: 3 g
Protein: 4 g
Cholesterol: 0 mg
Sodium: 80 mg
Vitamin A: 0%
Vitamin C: 4%
Calcium: 4%
Iron: 8%
Calories: 160
Calories from fat: 40
Total fat: 4.5 g
Saturated fat: 0 g
Trans fat: 0 g
Fiber: 3 g
Protein: 4 g
Cholesterol: 0 mg
Sodium: 80 mg
Vitamin A: 0%
Vitamin C: 4%
Calcium: 4%
Iron: 8%
C
orn bread! The perfect accompaniment to chili. I like to cut the squares in half diagonally to form cute triangles that garnish the chili. Just because it’s healthy doesn’t mean it can’t be adorable. Fresh corn gives this a lot of great texture and scallion makes it something to savor. Hopefully that means smaller pieces will make you satisfied, but it might mean that a loved one will have to lock up the leftovers in a safe to keep you from it.
orn bread! The perfect accompaniment to chili. I like to cut the squares in half diagonally to form cute triangles that garnish the chili. Just because it’s healthy doesn’t mean it can’t be adorable. Fresh corn gives this a lot of great texture and scallion makes it something to savor. Hopefully that means smaller pieces will make you satisfied, but it might mean that a loved one will have to lock up the leftovers in a safe to keep you from it.
1 cup unsweetened almond milk, or your preferred
nondairy milk
1 teaspoon apple cider vinegar
1 cup cornmeal
½ cup whole wheat pastry flour or all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt
2 tablespoons canola oil
2 tablespoons agave syrup or pure maple syrup
1 cup fresh or frozen corn kernels (thaw first if frozen)
½ cup finely chopped scallions
nondairy milk
1 teaspoon apple cider vinegar
1 cup cornmeal
½ cup whole wheat pastry flour or all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt
2 tablespoons canola oil
2 tablespoons agave syrup or pure maple syrup
1 cup fresh or frozen corn kernels (thaw first if frozen)
½ cup finely chopped scallions
Preheat the oven to 350°F and lightly spray an 8-inch square metal baking pan with nonstick cooking spray.
In a measuring cup, wisk together the almond milk and the vinegar, and set aside to curdle.
In a large bowl, sift together the cornmeal, flour, baking powder, and salt. Create a well in the center and add the almond milk, agave, and oil. Mix just until combined. Fold in the corn and scallions.
Pour the batter into the prepared baking pan and bake for 28 to 32 minutes, until a toothpick inserted into the center comes out clean. Slice into squares and serve warm or store in an airtight container.
Quinoa, White Bean, & Kale StewSERVES 8 •ACTIVE TIME: 20 MINUTES • TOTAL TIME: 40 MINUTES
PER SERVING
(⅛ RECIPE):
Calories: 300
Calories from fat: 25
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 56 g
Fiber: 9 g
Sugars: 6 g
Protein: 14 g
Cholesterol: 0 mg
Sodium: 890 mg
Vitamin A: 210%
Vitamin C: 150%
Calcium: 20%
Iron: 30%
Calories: 300
Calories from fat: 25
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 56 g
Fiber: 9 g
Sugars: 6 g
Protein: 14 g
Cholesterol: 0 mg
Sodium: 890 mg
Vitamin A: 210%
Vitamin C: 150%
Calcium: 20%
Iron: 30%
T
his is one of my winter staples, especially if I’m having a busy week, have no one to impress, and don’t want to use a million dishes (big ups to the disherwasherless!). You get your beans, greens, and grains all in one pot; in this case I use white beans, kale, and quinoa. You also get about eight servings out of it, so you can either freeze it or keep it in the fridge for four days or so, having it for lunch or dinner or ... stew for breakfast? Why not!
his is one of my winter staples, especially if I’m having a busy week, have no one to impress, and don’t want to use a million dishes (big ups to the disherwasherless!). You get your beans, greens, and grains all in one pot; in this case I use white beans, kale, and quinoa. You also get about eight servings out of it, so you can either freeze it or keep it in the fridge for four days or so, having it for lunch or dinner or ... stew for breakfast? Why not!
It’s really versatile, so make up your own spice blend, use different beans and grains (although cooking time may vary for the grain), and, you know, just do whatever you want—this stew is your canvas. Prep the herb blend before proceeding with the recipe; that way you just dump everything in at the same time without much fuss.
HERB BLEND:
½ teaspoon fennel seeds, crushed (see tip about crushing
fennel seeds, page 248)
1 teaspoon dried marjoram
1 teaspoon dried thyme
½ teaspoon dried rosemary
Freshly ground black pepper
fennel seeds, page 248)
1 teaspoon dried marjoram
1 teaspoon dried thyme
½ teaspoon dried rosemary
Freshly ground black pepper
EVERYTHING ELSE:
1 teaspoon olive oil
2 cups thinly sliced leeks (white and green parts, about
one average-size leek)
1 teaspoon salt
4 cloves garlic, minced
1 large carrot, peeled, cut into medium dice
1 large parsnip, peeled, cut into medium dice
8 cups vegetable broth
1½ pounds Yukon Gold potatoes, cut into medium dice
1 cup dried quinoa
1 (15-ounce) can white beans, drained and rinsed
1 bunch kale (about a pound), coarse stems removed,
torn into bite-size pieces
2 cups thinly sliced leeks (white and green parts, about
one average-size leek)
1 teaspoon salt
4 cloves garlic, minced
1 large carrot, peeled, cut into medium dice
1 large parsnip, peeled, cut into medium dice
8 cups vegetable broth
1½ pounds Yukon Gold potatoes, cut into medium dice
1 cup dried quinoa
1 (15-ounce) can white beans, drained and rinsed
1 bunch kale (about a pound), coarse stems removed,
torn into bite-size pieces
First, prepare the herb blend by stirring all its ingredients together in a small bowl.
Preheat a 4-quart pot over medium-high heat. Sauté the leeks and garlic in oil with the salt for about 3 minutes, or however long it takes you to prep your carrot and parsnip. Add the carrot and parsnip, along with the herb blend, turn up the heat to high, and sauté for a few seconds.
Add the vegetable broth, potatoes, and quinoa. Cover and bring to a boil. Once boiling, lower the heat to medium and cook for 15 minutes, until the potatoes and quinoa are tender. Add the kale and beans, and cook, stirring frequently, until the kale is wilted. Cover and simmer over low heat for 5 more minutes. Taste for salt.
When you serve this stew you may want to add a little lemon juice or a splash of balsamic vinegar or hot sauce—whatever your thing is. Or you may not!
Portobello Pepper Steak StewSERVES 4 •ACTIVE TIME: 30 MINUTES •TOTAL TIME: 30 MINUTES
PER SERVING
(¼ RECIPE):
Calories: 190
Calories from fat: 35
Total fat: 4 g
Saturated fat: 0.5 g
Trans fat: 0 g
Total carb: 19 g
Fiber: 3 g
Sugars: 6 g
Protein: 15 g
Cholesterol: 0 mg
Sodium: 740 mg
Vitamin A: 20%
Vitamin C: 110%
Calcium: 6%
Iron: 15%
Calories: 190
Calories from fat: 35
Total fat: 4 g
Saturated fat: 0.5 g
Trans fat: 0 g
Total carb: 19 g
Fiber: 3 g
Sugars: 6 g
Protein: 15 g
Cholesterol: 0 mg
Sodium: 740 mg
Vitamin A: 20%
Vitamin C: 110%
Calcium: 6%
Iron: 15%
C
ooking bell peppers ’til they’re slightly blackened brings them to new flavor heights. That plus red pepper flakes and black pepper makes for a really peppery and yummy stew that comes together quickly, right in your skillet. A hint of fennel seed adds a lot of interest without being overwhelming.
ooking bell peppers ’til they’re slightly blackened brings them to new flavor heights. That plus red pepper flakes and black pepper makes for a really peppery and yummy stew that comes together quickly, right in your skillet. A hint of fennel seed adds a lot of interest without being overwhelming.
Portobello and seitan form a tag team of meatiness that makes this stew the perfect meal for a Super Bowl party or a particularly rough night of extreme knitting. Serve over a baked potato, or on a whole wheat roll for a sloppy sandwich. Or, for a neater sandwich, try a whole wheat pita. To get this together in 30 minutes, prep the onions and pepper while the seitan is cooking, and prep the mushrooms while the onion and peppers are cooking.
2 teaspoons olive oil
2 cups seitan, sliced thinly
1 red onion, sliced into ¼-inch half-moons
1 red bell pepper, seeded and sliced in ¼-inch strips
1 green bell pepper, seeded and sliced in ¼-inch strips
A big pinch of salt
2 portobello caps, sliced into ¼-inch strips
3 cloves garlic, minced
½ teaspoon fennel seeds, crushed (see tip)
1 teaspoon dried thyme
½ teaspoon salt
¼ teaspoon red pepper flakes
Several pinches of freshly ground black pepper
½ cup dry red wine
2 cups vegetable broth
3 tablespoons all-purpose flour
2 cups seitan, sliced thinly
1 red onion, sliced into ¼-inch half-moons
1 red bell pepper, seeded and sliced in ¼-inch strips
1 green bell pepper, seeded and sliced in ¼-inch strips
A big pinch of salt
2 portobello caps, sliced into ¼-inch strips
3 cloves garlic, minced
½ teaspoon fennel seeds, crushed (see tip)
1 teaspoon dried thyme
½ teaspoon salt
¼ teaspoon red pepper flakes
Several pinches of freshly ground black pepper
½ cup dry red wine
2 cups vegetable broth
3 tablespoons all-purpose flour
Preheat a large, heavy-bottomed (preferably cast-iron) skillet over medium-high heat. Sauté the seitan in 1 teaspoon of the oil for about 5 minutes, until browned. Remove the seitan from the pan and set aside.
Saute the onions and peppers and a pinch of the salt in the remaining oil until the peppers are slightly blackened, about 10 minutes. Add the mushrooms, garlic, fennel seeds, thyme, remaining salt, red pepper flakes, and black pepper, and saute for 3 more minutes, until the mushrooms have released their moisture.
TIP
In this recipe you’re going to make what’s technically called a “slurry,” which means you’ll be dissolving starch (flour, in this case) in liquid (broth, in this case) to use as a thickener in the stew. To get the flour dissolved quickly, pour ¼ cup of the broth in a measuring cup, then stir in the flour. When it’s thick and dissolved, stir in the remaining broth.
Add the red wine and bring to a boil over higher heat. The liquid should reduce in about 3 minutes.
In a measuring cup, mix the flour into the broth to dissolve into a slurry (see tip). Lower the heat a bit and add the slurry to the pan. Mix well and let thicken for a minute. Add the seitan back to the pan and let the stew thicken further; in about 5 minutes it should be slightly thickened but smooth and luscious.
Taste for salt and seasoning and serve.
TIP
You don’t need any fancy equipment to crush fennel. Sure, if you’re an old hand at a mortar and pestle, then go ahead and use it. But for the rest of us, unlike many rounder seeds, fennel seed doesn’t mind sitting still on a cutting board and being chopped up by a chef’s knife. Carefully rock your knife back and forth over the fennel until no whole seeds are left.
TIP
To get beautiful strips of bell peppers, slice them from stem to bottom. Tear out the seeds and any large pieces of the white membrane inside of the pepper. Turn them face down and slice widthwise for perfect curved strips.
SERVES 6 •ACTIVE TIME: 15 MINUTES •TOTAL TIME: 1 HOUR
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