How to Cook Plant-Based Meals for Meat Eaters (and a taco recipe)

I have received a few emails from readers asking for my best tips on making vegetarian and plant-based (or vegan) meals for meat-eaters. After posing the question to our Facebook community, it definitely sounds like this is an area many of you are interested in learning more about. And, since I’m in a “mixed eating” relationship myself, I’m always curious about how other couples manage different eating preferences. So, here goes!

First, let’s start with a little background on this: I’ve been with my partner, Ashley for seven years. Ashley was/is a meat eater and when we first met, was a huge skeptic of anything known as a vegetable. When we began dating, I was also a meat eater, but was working my way towards a healthier diet without processed foods. 

A year into the relationship, I began cutting meat and animal products out of my life as well as processed foods and refined sugars. I started eating a greater variety of vegetables, more whole grains, and a variety of legumes. shley was completely supportive of my decision to change my diet and we soon began to find new places to eat out together that could accommodate both of our eating styles. We both discovered that we preferred veggie burgers to the real thing and that there were a variety of plant-based meals that were able to satisfy us both. Even though Ashley was supportive of my dietary changes, she clearly told me that she had no intentions of changing her diet. I strongly believe that the food we chose to eat is a personal choice so although I wished Ashley ate a little healthier, I tried my hardest to respect her food choices.

Let’s flash forward to the present. In our house, I do all the cooking. This works out well for the both of us because I love doing it and Ashley doesn’t. (And I’m pretty sure that if I wasn’t around Ashley would live off of peanut butter pretzels. No joke.)

How meatless meals work for us:


All of the meals I make are completely plant-based. By the time I started learning how to cook, I was already eating this way so I honestly don't have a clue on how to cook meat! Over time I’ve found a variety of meals that we both love and enjoy on a regular basis. We’re big on Mexican food so anything that can be wrapped up in a tortilla is always a hit in our house. 

When I was first learning how to cook, meals weren’t as complex or creative as what you see here on the blog today. I used faux meats several times a week because I was still learning how to create hearty dishes without them. Over time, I transitioned away from processed meat-alternatives and began to rely on legumes to add bulk to our meals.

One thing that I occasionally use (at Ashley’s request) is Field Roast, a local faux meat product made from wheat gluten here in Seattle. I love their company and trust their ingredients so I don’t mind including it in recipes. I also appreciate how it adds a certain texture to meals that I couldn’t achieve otherwise.

What about the veggies?


The funny thing is that the issue in our house isn’t the lack of meat in meals; it’s the addition of vegetables! Ashley is the classic “picky-eater.” I work with young children and do recipe development and menu planning for kids so I will often test out recipes on Ashley because she is pickier than any of the kids I work with! I’ve learned that if she likes a recipe, then the children will love it.

When I began transitioning to a plant-based diet, it was my first time experimenting with vegetables like kale, beets, parsnips, radicchio, collard greens, fennel, bok choy, mushrooms, parsnips, and a variety of others. As I began to incorporate “new” vegetables into our diet, this was a huge challenge with Ashley. Meal planning for us became even more challenging as I pushed my diet further into living seasonally and sourcing locally.

I have learned to treat meals in our house the way that I do when I am working with children: Ashley is expected to try a bite of each dish, but she isn’t pressured to love it or eat the entire thing. I think this is really important because as adults we can be especially closed-minded about trying new things and sometimes our tastebuds surprise us!  Ashley absolutely refuses to eat mushrooms, bok choy, eggplant, zucchini, and tomatoes so I reserve those veggies exclusively for my meals to help keep the peace.

Now that I’ve been eating this way for many years (and bringing Ashley along for the ride), it has actually had a huge impact on her taste buds. Even though she was adamant (and still is) that she “would never change her diet,” she now eats a huge variety of vegetables and legumes, in addition to drastically reducing her dairy intake. 

Ashley still eats lots of sweet things and some processed foods, but the overall quality of her food and food choices has increased significantly. I’m also always impressed to hear about the food choices she makes even when I am not around. She recently returned home from a trip visiting some relatives to tell me that she missed my cooking. There is no way she would have said that five years ago!

My point in sharing all of this is that these changes have happened slowly over time without either of us forcing it. As I have cleaned up my diet and prepared better food for the both of us, this has changed the way we both think about food choices and meals, even though it was never her intention to change her eating habits. If you are in a “mixed eating” relationship, I believe that one of the most important things you can do is respect the other person’s way of eating and not force them to change. 

My tips for cooking plant-based meals for meat eaters:

Focus on incorporating hearty, plant based proteins like lentils, beans, tofu or tempeh. Some of my favorites include tempeh tacos (pictured above), lentil loaf, tempeh of the sea, teriyaki tempeh, lentil and greens casserole, spicy tofu with spelt berries, and field roast tacos (see recipe below). Hearty, meatless breakfast options may include banana and seed granola bars, sprouted buckwheat granola, breakfast quinoa, cinnamon oatmeal porridge, or a green smoothie.

When cooking plant-based/vegetarian/vegan meals for someone who doesn’t usually eat that way, as silly as this may sound, I think it’s really important to make good food! Meat-eaters sometimes think that plant-based dishes are bland, boring, and unsatisfying. However, I think it’s important to realize that any dish – plant-based or animal-based - can be bland, boring, and unsatisfying if made incorrectly or not seasoned well.

I always make it a point to make our food delicious and flavorful, as well as use garnishes. People eat first with their eyes so focus on serving meals using attractive plates, plating the food nicely, and adding a variety of colors to dishes. If you are the one doing the cooking, pretend like you are making food at an upscale, hip, vegetarian/vegan restaurant. This may seem like a small detail, but I promise it makes a big difference!

If you are a vegetarian/vegan eater cooking for meat-loving folks, it’s also helpful to cook foods that are already known for being vegetarian/vegan so they don’t feel like the “meat is missing.” I found that Thai and Indian dishes like Simple Lentil Dal, Chana Masala, Coconut Lentil Curry, or Tom Kha Soup, tend to go over well. 

The last tip that I will say here is to relax and have a sense of humor about it all. No, it’s not fun when Ashley tells me that my green smoothie tastes like “liquid barnyard” or the time when she ditched my bok choy stir-fry for a PBJ, but just like all things in a relationship, eating together is about having good communication, mutual respect, and a little compromise.  

I’d love to hear your thoughts on this topic please leave me a comment telling me about what meals are like in your household. If you are vegetarian/vegan, I’d love to hear what your best tips are for cooking for the meat-eaters in your family. And if you are a meat-eater, what tips do you have for enjoying vegetarian/vegan/plant-based cuisine? 

And now onto the tacos...

This recipe is a great way to satisfy folks of different eating preferences at the same meal. I also think this recipe is helpful for anyone trying to transition away from faux meats or who doesn't like beans. When I was first becoming vegetarian, I honestly didn't like the taste or texture of beans so creating dishes mixed with another veggie protein source (like Field Roast or tempeh) was especially helpful for me. If you are gluten-free or prefer not to use the Field Roast, this recipe is fabulous with just the beans. Be sure to serve the tacos with a variety of toppings like grilled onions, tomatoes, or avocado slices.

Pinto Bean and Field Roast Tacos

Serves 4

1 tablespoon olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
3 cups cooked pinto beans
1/2 cup vegetable stock
1 teaspoon cumin
1 teaspoon smoked paprika
1/2 teaspoon chili powder
2 Mexican-Chipotle Field Roast Links, sliced
Freshly-ground sea salt and black pepper to taste
12 corn tortillas, warmed
Toppings of choice

Add olive oil to a pot over medium heat. Add the onion and saute for five minutes, or until translucent. Add the garlic cloves and saute for an additional minute, until fragrant. Add the pinto beans, stock, cumin, paprika, chili powder, and Field Roast. Simmer for 10 - 15 minutes and add salt and pepper to taste, if desired. 

Spoon bean mixture into tortillas and serve with toppings of choice. 

Hearty Yam and White Bean Hash

Hi friends,

I have a special treat for you today! I am off traveling in Washington DC for a conference this week and can't wait to share my food journey with you! Until then, I guess you'll just have to do with this hearty yam and white bean hash I cooked up over the weekend.

You can find this recipe over on Richa's blog, Vegan Richa. I'm a big fan of hers and I love the way she combines simple, plant-based ingredients into amazing dishes with a focus on Indian cuisine. (Plus, if you haven't checked out her Roasted Butternut Squash Sliders with Balsamic Caramelized Onions you definitely should!)

Hope you have a wonderful week!

Continue to the recipe...

Spicy Wakame Chili

I'm currently in the midst of a weird living situation and it includes living with two football fanatics. The television is always blaring sports. There are randoms screams and bouts of profanity blaring from the living room at all hours. And I have committed the football schedule to heart so I know exactly when I should be out of the house. Come Super Bowl Sunday you can find me at the spa, thank you very much.

When I made this chili this week it was not with the intention of serving it at a pre-game party, but I think this recipe will nourish you regardless of what you have in store this weekend. And, I'm really excited to share this recipe with you because this chili has a special ingredient.  Can you guess what it is?  I suppose judging from the title you might say wakame, and you would be correct!

If you are not already familiar with wakame, it's definitely time to get this sea vegetable on your radar. Wakame is a seaweed loaded with magnesium, iron, calcium, iodine, folate, and a host of vitamins. I've mentioned before that I can't stand the smell of the ocean or anything that tastes "fishy," but I have become an expert at hiding sea vegetables in foods.

I always add kombu (edible kelp) to my beans while cooking (to help soften them and add trace minerals) and I can't get enough of this gingered sea vegetable salad with arame. I've recently begun to sneak wakame into my vegetable stocks and soups and I promise that with this recipe, you won't even know it's in there!

I usually buy my wakame and sea vegetables from Eden Organic. I trust their brand and have always been impressed with their quality. (You can usually find them in your local health food store as well as online.)

Start by soaking the wakame in water. Look at it grow! I only used two teaspoons of dried wakame in this recipe so that I wouldn't notice it in the broth. However, if you actually like the taste of the ocean, feel free to add more!

Once you soak the wakame for about five minutes, simply drain the soaking water and then blend it with the vegetable broth. I have found that blending it helps to disperse the seaweed so you can be sure you won't find any chunks in your soup. You can use this technique to add wakame to any recipe that calls for vegetable broth. 

After this, you're off to make your chili. This chili is fabulous on its own, but it's even better when topped with tofu sour cream!

(Psst: Have you "liked" For The Love of Food on Facebook yet? This is a great way to stay updated on new recipes and engage with our food community!)

Recipe shared at Wellness Weekend

Spicy Wakame Chili
Serves 6

2 teaspoons dried diced wakame
2 cups vegetable broth
1 tablespoon olive oil
1 medium yellow onion, diced
2 medium carrots, diced
2 celery stalks, diced
1 green bell pepper, seeded and diced
3 cloves garlic, minced
2 cups cooked black beans
2 cups cooked kidney beans
2 cups cooked pinto beans
2 cups fresh or frozen corn kernels
1 tablespoon cumin
1/2 teaspoon chile powder
2 teaspoons paprika
1 tablespoon dried oregano
1-28 oz can diced tomatoes with juice
1-14.5 oz can diced and fire-roasted tomatoes
1/4 cup tomato paste
Sea salt and freshly-ground pepper to taste

Begin by soaking the wakame in some water for about 5 minutes, until it expands. Drain the wakame and add to a blender with your vegetable broth. Blend until smooth and set aside.

Add the oil to a pot over medium heat. Add the onions, carrots, and celery and saute for about 5 minutes, until onions are translucent. Add the bell pepper and garlic and saute an additional minute, until the garlic is fragrant.

Add the remaining ingredients, along with your vegetable broth, and simmer on low for about 30 minutes. Serve hot, topped with the tofu sour cream.

Tofu Sour Cream
adapted from Food.com

1 (10 1/2 ounce) box silken firm tofu
1 tablespoon olive oil
2 teaspoons lemon juice
3 teaspoons apple cider vinegar
2 teaspoons maple syrup
1/2 teaspoon salt

Crumble tofu and all other ingredients into a food processor and process for several minutes, until smooth. I recommend placing it in the fridge or freezer for about 10 minutes to help firm it up prior to serving.

Store in an air-tight container in the refrigerator and it will keep up to 5 days. (Note: it may separate so mix thoroughly before reusing).

Raw Sprouted Hummus

Sometimes my mental image of myself just doesn't match up to reality.  In my head I picture myself as a complete badass.  You'd probably find my imaginary-self decked out in a pleather jacket on a motorcycle riding off into the night.  The truth of the matter is that I that I drive a hand-me-down mini van and I spent most of last night talking to my cats in a high-pitched voice before going to bed at 8:30 pm.  This is not badass behavior.

In my defense, however, I did learn how to sprout chickpeas this week and turn them into an incredible raw hummus.  If you ask me, it's pretty badass.

Now, before we begin, I have to be honest with you.  If you don't like sprouts, then this is not the recipe for you.  I actually think this raw version tastes better than traditional hummus that uses cooked chickpeas, but it definitely has the flavor of sprouts so I don't want that to be a surprise.  But, if you love sprouts like I do, badass or not, you'll love this recipe.



We start with dried chickpeas/garbanzo beans.  Once they are soaked in water overnight, they are drained, rinsed, and left out to sprout. (Note: you cannot use canned beans in this recipe because they have already been cooked and will not sprout.)

Be sure to rinse your chickpeas every 8 hours or so and drain them thoroughly.  At the end of two days, they will have little tails like this. Then we're ready for hummus!



Everything will get thrown into a food processor and your creamy, raw dip will emerge.

Raw Sprouted Hummus

Makes about 3 cups

1 cup raw chickpeas, sprouted for 2.5 days
1/2 cup tahini
Juice from 1 medium lemon
2 garlic cloves, minced
1/3 cup fresh herbs (I used cilantro and parsley)
1/4 teaspoon sea salt
2 Tablespoons (cold-pressed) extra-virgin olive oil

Soak the chickpeas for at least 8 hours or overnight.  Drain and rinse thoroughly.  Let them sit at room temperature, rinsing and draining every 8 hours for about 2 days, until the chickpeas have sprouted.

Add the sprouted chickpeas to a food processor along with the tahini, lemon juice, garlic, herbs, and sea salt.  With motor running, add the olive oil.  Process until smooth and serve.

My Top 5 Tips for Quick, Healthy & Incredibly Easy Meals

I have received a couple of emails from readers asking for tips on how to start cooking more meals from scratch in their kitchen.  I think one of the most intimdating factors for most folks is thinking that cooking from scratch is going to be a huge amount of time.  I won't lie, you will have to devote some time to meal planning, grocery shopping, and basic kitchen prep work.  But, once you stock your kitchen up with some basics and learn a few quick go-to meals for easy breakfasts, lunches, and dinners, cooking from scratch will hardly seem intimidating!  Here are my top tips for making quick, healthy, and easy meals at home.  Whether you are a kitchen newbie or an experienced home chef, hopefully this will inspire and enlighten you!

1. Keep a well-stocked pantry of grains

If you are new to cooking or are hoping to start preparing more meals at home, then cooking your own grains is an easy place to start.  Go to the bulk bins at your local health foods store and stock up on some basics.  I always keep brown rice, red and white quinoa, spelt berries, millet, rolled oats, and brown rice pasta on hand.  Some grains take longer to cook than others (e.g. brown rice), which is why it is important to have a variety so that you can easily prepare something in 15 - 20 minutes (e.g. quinoa) if you don't have much time. 

Grains are great for quick dinner items like thai quinoa salad, kimchi fried rice, millet and aduki bean salad, spicy tofu and spelt berries salad, pineapple fried quinoa, or simple rice and beans.  Every Sunday evening I make a batch of brown rice and/or quinoa for the week.  Having grains already prepared for the week makes weeknight dinner assembly a snap!

2. Have pre-cooked (or canned) beans handy

Beans and lentils are a wonderful protein-source for plant-based diets and I think they are an important staple in any kitchen.  I prefer to cook my own beans rather than using canned beans because they taste fresher, have less sodium, and are more cost-efficient. I also like to cook my beans with kombu (edible kelp) because it helps to soften the beans while cooking, is a great source of trace minerals, and aids in digestion. 

To help save time, I will cook several big batches of beans once or twice a month and then keep the leftovers in the freezer. Canned beans are also a convientient option if you don't want to cook your own.  (If using canned beans, I recommend Eden Organic brand because they cook the beans with kombu and use cans that do not have BPA in the lining.)   If you have ready-made beans available, then it is incredibly easy to add beans to any dish.  

I recommend keeping your pantry stocked with at least some black beans (for burritos, tacos, or with a simple grain like rice), garbanzo beans (for pureed soups, salads, or a healthy hummus dip),  black eyed peas (for salads and soups), red lentils (for dahl), and grey-green lentils (for lentil loaf or curry).   Black-eyed peas and lentils cook up quickly so you don't have to worry about prepping them ahead of time.  

  

3. Use herbs for flavor

Herbs are one the best ways to add extra flavor to your meals and take your cooking to the next level.  Herbs are incredibly easy to grow indoors and make a great addition to any kitchen window.  My favorites include cilantro, Italian parsley, mint, rosemary, sage, basil, and thyme.  Once cut, I like to store my herbs in a small jar of water in the fridge to keep them perky and fresh for as long as possible. 

If you don't have access to fresh herbs, then keep a variety of dried herbs on hand.  Herbs will help you to add flavor and variety to dishes without resorting to using extra salt.  Herbs also allow you to get more creative with your cooking and feel rewarded (and not punished) for eating healthy!

4. Freeze leftover bananas

Do you ever feel guilty while watching a pile of bananas brown on your counter?  Well, say good-bye to your guilt!  I always keep a well-stocked freezer of peeled, chopped, frozen bananas to use in smoothies or oatmeal for breakfast.  Wait until your bananas are fully ripe (preferably starting to brown) before freezing them because that is when they are the sweetest and have the best flavor.  Once you have a freezer stash of bananas, you are ready to embark on many green smoothie adventures and you will always have an easy and filling breakfast or snack at your fingertips.   

5. Fall in love with salads

Salads are one of my favorite items to make because you can customize them in so many different ways and add your favorite toppings.  If you constantly change up your ingredients then salads never feel boring.  Plus, salads can be assembled fast! 

Start with a base of fresh greens like baby kale, arugula, romaine, spinach, or leaf lettuce.  Then add heartier vegetables like roasted squash, baked beets, roasted potatoes, or green beans. Then add your protein source: baked tofu, beans, lentils, you name it!  Don't forget fun additions like nuts, seeds, avocado, or fresh fruit.  And finally, finish it off with your favorite dressing.  Some of my favorites salads are this hearty winter squash salad, fresh greens with green goddess dressing, spinach and kale salad with pear vinaigrette, green bean and potato salad with miso dressing, and this winter citrus salad.

What are your favorite tips for quick, healthy, and easy meals at home?

Fava Beans with Fresh Summer Corn

This past weekend at the Farmer's Market some very important things happened:

1) I saw a woman carrying a puppy on her chest in a baby carrier.  Wow, that's impressive.  If I walk around with my cat like that would you still talk to me?   Probably not.  And he probably wouldn't either. Bummer.

2) Apples are on their way back in and I'm trying to ignore them.  Is it just me or does apple season feel a little early this year?

Sorry apples, but for as long as peaches are still around we're going to be frenemies.  That's just how it is.

3) And, most importantly, I found fava beans!

I don't know if I just somehow missed fava beans at the market every weekend or if they haven't been around much, but I couldn't manage to find them anywhere this year.  Well, until Sunday that is.

For those of you who may be unfamiliar with fava beans (also called "broad beans"), you should know that they are large beans that come in giant pods (ranging anywhere from 5 - 8 inches long).  The pods are inedible as is the outer layer of the bean which must be removed by cooking it.  They have a very distinct taste that comes on strong and a tad bitter at times.

This week I've been enjoying them in this recipe, paired with my other summer favorite of fresh corn.  Even though fava beans can be a bit bitter, when they are sautéed with a little garlic, salt, pepper, and fresh summer corn, magic happens.  Their flavor mellows and becomes almost buttery while complementing the corn's crunch and lightness.  Even though it took me all summer to find these, they were worth the wait.

Fava Beans with Fresh Summer Corn 
Serves 2 as a side

1 Tablespoon olive oil
1 clove garlic, minced
2.5 pounds fava beans (in pod)
Freshly ground black pepper and sea salt to taste
Fresh corn kernels from 2 cobs, about 1 cup

To prepare the fava beans, begin by snapping the tip of the bean and pulling the string gently down until it reaches the end.

Now you will be able to open the pod.  The inside will be very soft and will house about 4 - 8 beans.  Remove the beans from the pod.

The outer layer of the beans is not edible.  To remove it, either parboil or steam them for about a minute or two.  The skin will become shriveled.  Then press on one end of the skin to push the bean out and remove the skin.  The beans are now ready to eat!

Add the olive oil to a pan over medium-low heat.  Sauté the garlic for one minute or until fragrant.  Add the fava beans, salt, pepper, and fresh corn.  Sauté for an additional minute.  Serve warm. 

Rice and Beans

Every year in the fall I go on a silent retreat at a Buddhist meditation center. It's amazing what five days without a computer, cell phone, television, and talking can do for the mind and body. One of my favorite parts of the retreat, besides the peacefulness, is the new focus and dedication that I can give to meals. It's hard to rush through your lunch when you have nowhere else to be and nothing you're supposed to be doing.

When you are truly present, even a simple dish can taste amazing.  You begin to notice all of the small things about eating that you are usually too busy to experiece:  the aroma of the food, your watering mouth, what it feels like to chew, the feeling as the food reaches your stomach.  Not only does food taste better, but my body digests it better and I don't overeat because I'm present enough to realize when I'm full. 

With that being said, it's time for me to unplug for a little bit again. To remember life outside of emails. To be outside. To relish all of the beauty in my life and the blessings around me. To enjoy what quiet and simplicity feels like.  And to be present.  To be present at every meal, in every moment of my life, and with all of the people I love.    

This is where rice and beans come in.  Rice and beans sound so simple, and yet, they are extraordinary.  Rice and beans are a staple around the world with good reason - they are nutritious, affordable, and delicious.  You can use any type of rice and beans you desire and it always ends up as a nourishing meal.  I typically use brown rice and black beans, but I had some leftover sticky rice from homemade sushi and it was perfect for this.  

Here's how it goes:  Make a pot of rice and a batch of beans, top with any vegetables and herbs lying around, and you have a quick and tasty meal.  It's perfect for a weeknight dinner or as a way to clean out the random bits in your fridge.  It's also great if you have some picky eaters in your house.  Everyone gets a bowl of rice and beans and they can pick their favorite toppings.  Genius.

Everyone has their own special way to prepare beans and this is my favorite way to cook black beans.  I like to make a big batch and freeze the extras for later.  I cook my beans with kombu (edible kelp) because it helps to soften the beans while cooking and it is a great source of trace minerals and aids in digestion.  If you prefer canned beans you can use the Eden Organic brand which are cooked with kombu (and come in BPA-free cans!).  

Kombu

 Cooking Basic Black Beans

1 pound black beans (about 2.5 cups uncooked, yields 6 cups cooked)

1 strip kombu

Water

Soak the beans overnight.  Drain the soaking water.  Add the kombu and beans to a large stock pot.  Cover with double the amount of water.  (This doesn't have to be an exact science because any extra water will be drained at the end.)  Bring to a boil, then reduce heat to a very slow simmer.  Simmer for 45 minutes - 1 hour, or until beans are cooked.  The beans are done when they are chewable, but not mushy.  If there is any extra water, drain from the pot and remove your kombu.

Simple Black Beans

Serves 4

1 tablespoons olive oil

1 yellow onion, diced

3 garlic cloves, minced

2 teaspoons ground cumin

2 teaspoons smoked paprika
pinch of chile powder

4 cups cooked black beans

1 cup vegetable broth

2 bay leaves

freshly ground salt and pepper to taste

Add the olive oil to a pot over medium heat.  Saute the onion for 5 minutes, or until translucent.  Add the garlic, cumin, paprika, and chile powder and saute for an additional minute. Add the black beans, vegetable broth, and bay leaves.

Simmer for about 20 minutes, until beans are soft, and add salt and pepper to taste. Remove the bay leaves and serve.

Chana Masala

Ashley and I survived a trip to IKEA over the weekend.  And survived is not an exaggeration.  We made it through the entire store without getting into an argument.  I think we deserve a medal.  I don't know what it is about that place, but we somehow usually end up in a squabble - minor or major - by the end of the trip. 

I think IKEA is actually a lab where they study couple compatibility.  In fact, that's probably where John Gottman does his research.  It's a perfect setting.  It's crowded and chaotic.  Couples have to work through problem solving ("No, that won't fit in our place.  Unless we throw out your ugly chair..."), communication ("I really hate that lamp you just put in the basket."), negotiation ("Okay, you can keep the chair if you put back that lamp."), and finances ("Um, how did we just spend $400?!").  If you can make it through that place on good terms, you're good for life.

It also helps to come home to a nice dinner together.  You know, after you lug all that furniture up two flights of stairs into your apartment while not tripping over your cat.  And then assembling everything using only an allen wrench. Even when the directions call for a drill. 

Chana masala is the perfect fix in a situation like this.  It's not only quick and easy to make, but it's delicious, healthy, and very filling.  Plus, who doesn't love garbanzo beans smothered in a spicy tomato sauce?  That's definitely worth a trip to IKEA - fight or no fight.

Chana Masala

Adapted from Food.com
Serves 6.

1 Tbs vegetable oil
2 medium yellow onions, finely diced
4 garlic cloves, peeled and minced
1/2 tsp fresh ginger, minced
1 tsp ground coriander
3 tsp ground cumin
dash of cayenne pepper
1 tsp ground turmeric
1 - 12 oz can of crushed tomatoes
1 cup vegetable broth (or water)
4 cups cooked chickpeas (or 2 cans, rinsed and drained)
2 tsp paprika
1 tsp garam masala
freshly-ground sea salt to taste
1/2 lemon, juiced

Heat oil in a large skillet over medium heat.  Add the onions and saute for 3 minutes.  Add the garlic and saute for two more minutes.  Turn the heat to medium-low and add the cumin, coriander, cayenne pepper, ginger, and turmeric.  Stir for a few minutes, then add the can of tomatoes (with liquid). Cook for a few minutes, then add the chickpeas and broth (or water).

Add the paprika, garam masala, sea salt, and lemon juice.  Cover, and let simmer for 15 - 20 minutes.

Millet and Aduki Bean Salad for Tara

Let me tell you a little bit about my friend Tara.  Tara and I met when we were sophomores in college.  We instantly bonded over our love for Women's Studies classes, late-night workouts, and large cups of tea.  Tara taught me so much about food, art, and life; she helped me sort out all of that stuff that you need to sort out in your early twenties. 

Awhile back she asked me to post some recipes with millet.   I have to say that she is one of the few people for whom I would fulfill this request because... well, I don't actually like millet.  I tried it once in a not-so-great recipe and then gave it up.  I know that's the worst excuse ever.  This is exactly why I knew it was time to get back in the millet game.

I've now experimented with several different millet dishes and this is my favorite.   In fact, I've kinda fallen in love with millet.  It's full of magnesium and other nutrients, rich in insoluble fiber, easily digestible, delicious, and quick to prepare. What's not to love?

This salad can be served warm or cold, but I definitely prefer it heated up.  It calls for two cups of cooked aduki beans which is about the equivalent of 1 can or 1 cup uncooked beans.  This salad is lemony and hearty, perfect for winter evenings. 

Millet and Aduki Bean Salad for Tara

From Clean Food by Terry Walters

Serves 6 

1 cup millet

2 cups water

Pinch of sea salt

2 cups cooked aduki beans, rinsed well

1/4 cup diced red onion

1 cup corn kernals

1/2 cup chopped fresh parsley

Dressing:

2 tablespoons olive oil

2 tablespoons lemon juice

1/4 tsp ground cumin

zest of 1 lemon

salt and pepper to taste

Place millet, water, and pinch of salt in a pot over high heat.  Cover and bring to a boil.  Reduce heat to low and cook, covered, until all water is absorbed (about 25 minutes).  Remove from heat and let cool 5 minutes.

Fluff millet and add aduki beans, onion, corn, and parsley.  In a small bowl, whisk together the dressing ingredients and pour over the millet.  Fold to combine and serve.

Rice & Black Bean Salad

I think I have blogger's block.  And, I have also misplaced my camera.  I am officially the worst blogger ever. 

Don't worry though.  It's all under control.  I am sending a search party out for the camera and I even googled some tips for becoming un-stuck in my writing.  You know, good advice like walk away from your computer and do a mad lib. 

I got really dedicated and even did several mad libs.  I thought that maybe if one was good enough I could just share that with you and call it good.  But, in the end I couldn't just leave you hanging like that...

So here we are again.  Alone.  Together.  With my blocked brain.  I guess I'll just make some small talk at this point.

How was your day?  Anything exciting happen at work?  See any good movies lately? 

The other night we watched The Terminator.  You know that really dorky movie from 1984 with the 38th Governor of California? 

Awkward silence. 

Yeah, I'm a big nerd like that.  

Anyway, how about some black beans?  I guess it's better if I just stick to food right now. 

I've been on a black bean kick lately. Any day of the week you can either find some soaking by my sink or simmering on the stove.  And nothing against canned beans, but they just aren't the same as fresh ones. Once you get the hang of cooking your own beans I doubt you'll want to go back to the canned variety.  If you cook a large batch ahead of time and freeze them, you will always have fresh beans at your finger tips. This is not only convenient, but it saves energy since you cut down on your cooking time.  

This yummy salad can be served warm or cold.  It's also great as a burrito filling, scooped up in a tortilla chip, or served on top of a bed of greens. It's the perfect quick meal on a weeknight and you can add almost any produce that's kicking around in your fridge:  some jalapeno pepper in the dressing, an onion, or even some shredded carrots.  

Well, that wasn't so bad.  We got through the whole post together.  You even got a recipe out of it.  

By the way... have you seen my camera?

Serves 4 as a main dish or 6 as a side

Ingredients:
1 cup long-grain brown rice, soaked overnight, + 1.5 cups water
1 cup black beans, soaked overnight, + 3 cups water
1/2 cup corn kernels
1 bell pepper, diced
1 avocado, diced
1 tomato, seeded and chopped

Dressing:
2 Tbs olive oil
juice from 1 lime
1 garlic clove, minced
 salt and pepper to taste
2 Tbs cilantro, finely chopped
1 tsp cumin
dash of cayenne pepper (optional)

Make sure to soak your beans and rice (separately) overnight.  You don't have to soak your rice overnight, but this helps with digestion and decreases your cooking time. To cook your rice: Add your rice and water to a medium pot and bring to a boil.  Then put the lid on the pot and reduce the heat to low and simmer for about 15 - 20 minutes.  If it is still a bit hard, turn off the heat and let the rice sit in the covered pot for another 5 - 10 minutes.  If there is any extra water, drain from the pot.

To cook your beans:  Drain your soaking water and add 3 cups of cold water to a medium pot.  Bring to a boil, then reduce heat to a very slow simmer.  Simmer for 1.5 - 2 hours until beans are cooked.  The beans are done when they are chewable, but not mushy.  If there is any extra water, drain from the pot. 

I think it is best to cook the rice and beans the day before and store in the refrigerator until using.  This salad can be served warm or cold so you can either chill your rice and beans or mix them with the veggies right away.  Prep your vegetables and toss together with the rice and beans.

Mix the ingredients for your dressing together.  Toss with your salad and serve.

This salad does not keep too well because the rice can get a little mushy and the avocado will turn brown so it is best if served immediately. 

Fava Bean and Tomato Salad

Fava beans, huh? What the heck are fava beans? A few weeks ago I had never even heard of fava beans. That all changed when these little beauties showed up in my CSA box.

Fava beans are the craziest things. If you've never seen one, I have to say that they are amazing. These beans are around 7 inches long. And the inside of the pod is soft and smooth to the touch. It's not what I expected to find in there. Even weirder, it doesn't stop at the inside of the pod. The actual bean has another layer of skin that has to be removed. It's very well-designed.


You can find fava beans at the local farmer's market or at PCC. They are a bit of a process to cook so don't say that I didn't warn you on that one. And, they have a very distinctive fava bean-like taste. There's no way for me to really describe it to you -- you just have to try one.

If you're ready to embark on the adventure of cooking your own, I suggest you check out this video: How to Cook Fava Beans It's a great h0w-to and it shows you step-by-step. Even though they are a bit of work, that beautiful green bean is worth it in the end. And, once you've cooked the beans, this salad can be thrown together in a matter of minutes.


Serves 2

Ingredients:
1 cup cooked fresh fava beans (I found that it takes about 1 pound of fava beans to get 1 cup of the actual bean/seed inside.)
1/2 onion, diced
2 Tablespoons minced fresh cilantro
1 cup quartered grape tomatoes
2 tbsp extra virgin olive oil
1 medium radish, minced
Salt to taste

Once your fava beans have been cooked and cooled, gently mix them with the onion, fresh cilantro, tomatoes, and radish. Drizzle the olive oil over the top and add salt to taste.

Spelt Berry & Bean Salad

Being on crutches for the last couple of days has been an interesting experience. At first, I felt awkward being out in public. Slowing people down on the sidewalk. Strangers constantly rushing to open doors for me. But, the beauty of this experience is that I got to have many conversations with different people that I would not have normally talked to. I had the opportunity to hear stories of others' injuries, crutches advice (if you wrap a towel around the top it keeps your armpits from getting sore), and answer the casual question of "what happened to your foot?"

Maybe all we need to form true community is an icebreaker - a sprained ankle to ask about, a water cooler to gather around, or a big bowl of spelt berry and bean salad to share at a picnic. I hope this recipe will spark a new conversation for you.


This is perfect as a side dish with another salad, a cold sandwich, or maybe some tempeh. Serves 4.

1/2 cup uncooked spelt berries
1 cup water

1 cup cooked chickpeas
1 cup cooked black beans
1/2 red onion, diced
1 red bell pepper, diced
2 ribs celery, diced
1 carrot, shredded

1/4 cup apple cider vinegar
1/4 cup olive oil
1 tablespoon dried basil
1 tablespoon dried dill
salt and pepper to taste

First, cook the beans (unless you are using canned). I usually cook mine the night before and let them sit in the fridge so they're already cold.

Next, cook the spelt berries. Add the spelt berries and water to a small pot. Bring to a boil and then lower the heat to a simmer. Cover, and cook them until they are tender (but not mushy). If necessary, add a little more water during the cooking process. They usually take about 30-45 minutes. Ideally for a salad, you want them to be soft, but still chewy. When they are finished, drain out any excess water (if necessary), and set aside to cool.

Mix the vegetables and beans together in a bowl. When the spelt berries have cooled, add them in. Next, mix the apple cider vingear, olive oil, basil, dill, and salt and pepper together. Pour this dressing in the bowl and mix everything together. Garnish with some more dried dill or fresh herbs.

Arugula & Bean Salad

When life gives you lemons... make salad dressing.

I've been carrying some big cash around in my wallet since graduation and have been paranoid about losing it for the past week. Yesterday I went to Costco and was planning to spend some of it. However, when I opened my wallet, it was gone. I completely lost it in the middle of the store. Instant panic, followed by a car ride home of crying. Way to go me. Turns out, I'd left it at home anyway. What a great use of emotional energy, huh?

It made me think about all the times in my life that I've freaked out over something so small. Even in that moment I knew it was just money. It wasn't my health, my loved ones, or another oil spill. It was just a piece of paper. I'll work harder at believing that the next time something like this rolls around...

Last night I went to a friend's going away party. The funny thing is that my friend lost her wallet with some big money earlier this week too. I guess it really isn't funny because she never found her money. Hey Universe, when you decide to pay her back, don't forget that she'll be in the Southern California desert. It sucks when the Universe forgets your address.

As me and Ashley were leaving the party, she said that I must be pretty sad now with school being over and friends moving away. What I realized in that moment is that as much as I will miss the people leaving my life, I have enjoyed them being in my life so much that it is okay. If friends didn't move, we'd never have going away parties. And those, are pretty dang fun.

So, when you have a bad day, or maybe you're just hungry, help yourself to a salad with some lemon dressing. It may not make everything better, but at least your tummy will feel good.


Makes 2 salads

4 cups arugula
1/2 cup cooked beans, cooled (I used baby lima beans)
1 tomato, sliced
1/2 yellow onion, sliced
1 Tbs Italian seasoning (If you don't have this handy, just use a mix of thyme, oregano, and basil)
Juice of 1/2 lemon
Olive Oil

Add 2 tablespoons of olive oil to a pan over medium heat. Wait about a minute then add the onion slices and turn the heat to low-medium. Make sure that all the onions are covered in oil and add more if needed. Turn the onions with a spatula every 5 minutes or so. If they start to stick to the pan, add more oil. Add your Italian seasoning after about 15 minutes. The onions should caramelize in about 20-25 minutes.

While the onions are going, mix the lemon juice with 1 tablespoon of olive oil and toss with your greens. Add the greens to two plates and top with the beans. (I always have a stash of cooked beans on hand, but if you don't have any or don't want to cook them yourself, grab a can.)

When the onions have caramelized, or when you get tired of waiting, let them sit for a moment and then add to your salad. Garnish with some tomato slices and serve.