Acai Bowl Recipe

 

I am a little bit of a skeptic, I’ll admit.  When a new food comes onto the scene claiming to save your life, I have to raise an eyebrow.  One food can’t do it all.  If you’ve noticed, I try not to beat anyone over the head with nutrition facts but rather emphasize a diet of a wide variety of mostly plant-based whole foods.  Eating seasonally, locally and organically helps too, but first things first.

Many years ago I started hearing the praises of acai (prononced ah-sigh-EE), a berry native to the Amazon (the rainforest, not the online shopping site).  Acai’s claims to fame are its insane antioxidant levels (more than blueberries!), healthful fats and a good smattering of iron, calcium and beta-carotene.  It also happens to be very low in carbs and sugar.  What I love is acai’s deep berry, almost chocolatey flavor.  Delicious, I promise you.

“Acai bowls” are popular in Brazil, but have found a loyal following in the US in areas with year-round warm weather, such as Hawaii and Baja California.  They’re kind of like a super thick smoothie/soft serve sorbet that you eat with a spoon.  Beacause acai bowls are so soft and creamy, they beg for toppings with a little texture.  The most traditional way they are eaten is with a scoop of granola, sliced fresh bananas and a drizzle of honey.  I was at a hotel in San Diego a few years ago when I saw an acai bowl on the menu and I very enthusiastically ordered it.

Let’s cut to the chase here — my family and I have been addicted to these since that day.  Not only that, but I have taught all three of my kids how to make them so when their friends come over they can throw together a nutritious and tasty snack in minutes, and one which their friends probably haven’t had anywhere else.  Cool!  One day, the mom of one of Mr. Picky’s friends came over holding a packet of frozen acai with a look of desperation and said, “Just tell me what to do with this.”  Many of my kids’ friends are hooked, too!  I let everyone choose their own toppings, which can include granola, flaked coconut, walnuts, cacao nibs, sliced almonds and cut up fresh fruit like bananas, strawberries or blueberries.  Mr. Picky always adds a small handful of mini chocolate chips and I’m okay with that since there’s no other added sugar here.

Now that the weather is becoming warmer, I wanted to share this recipe so you could enjoy it for the whole summer (I love that word!).  Since my version isn’t super sweet, I think with the right toppings an acai bowl makes a great breakfast, post-workout snack or even dessert.  You can see from the recipe that there isn’t anything too suspect or worrisome, just a bit of fruit sugar.  Wouldn’t you prefer these ingredients which are paired with vitamins, minerals, fiber, good fats and antioxidants over artificially-colored and flavored popsicles?  Thought so.  But just so we’re clear, I’m not trying to convince you that acai bowls are a magic cure for anything other than a craving for something cool, creamy and very delicious!

Acai Bowls

Pamela
Print Recipe Pin Recipe
Servings 2 generously

Ingredients
  

  • 2 packets frozen acai puree break it into pieces first to make it easier on your blender
  • 1 frozen or fresh* ripe banana cut into pieces or a heaping cup of frozen mango chunks
  • 1 large handful frozen or fresh* blueberries strawberries, mango or peaches
  • ½ cup freshly squeezed orange juice or apple juice or almond milk*
  • Topping suggestions: granola sliced bananas, fresh berries, coconut, chopped nuts, cacao nibs

Instructions
 

  • Add acai, fruit and juice to a blender and puree until smooth, but thick. A Vitamix does this very easily, but if you have a standard blender you'll just have to scrape down the sides every so often. Divide between two individual bowls and add toppings of choice. Serve immediately.

Notes

*Frozen fruit will give you a better texture and make it more like soft serve ice cream.
**fruit juice will make the acai bowl a little sweeter than almond milk but the almond milk makes it taste a little creamier. If you use almond milk, taste it before serving and if necessary, sweeten with a little raw honey or add a pitted date or two to the blender and puree.
**You can add your favorite protein powder to make it a more complete breakfast.
Tried this recipe?Let us know how it was!

How to Make Pita Chips

One of our favorite snacks is chips, whether it be tortilla or pita.  We enjoy them alone or more often as a dipper for spreads like hummus, white bean dip, tapenade, or my favorite — “Greek Nachos”— which is pita chips and a whole mess of feta, yogurt, finely diced tomatoes, cucumber, olives, red onion, olive oil, lemon juice and oregano piled on top.  That’s a good one for summer entertaining!

In general, I don’t love buying too many packaged snacks, though.  They are very often processed, refined and contain ingredients I would never want to eat.  This is especially true when it comes to fats and oils.  I am not saying I don’t eat added fats, but more importantly I am picky about choosing higher quality ones.  I have yet to find a food on a grocery shelf that uses unrefined olive or coconut oil.  Further, when oil is heated over and over again at high temperatures, toxic trans fats and free radicals are created.  Not good for you at all.

I certainly don’t have time to make all my own food from scratch, but some things are easier than others.  Pita chips (although I’m not making my pita from scratch anymore) are just that — dead simple to make and just as (if not more) delicious than anything you can buy in a store.  It really hadn’t occurred to me for many years to make pita chips at home until I actually paid attention to how much money I was spending on the packaged variety.  That and I knew the ingredients couldn’t be as healthful as I would like, even the ones we were buying at the farmer’s market, which I found out later were deep fried.  Ugh.

The technique I use on pita is the exact same method I use to make baked tortilla chips, both savory and sweet.  Take your favorite pita bread (gluten-free folks can try this with brown rice tortillas — super delicious!) — here I used an organic whole wheat pita with no preservatives or scary additives — and split it so you have two thinner discs.    I prefer a thinner chip, but you can keep the pita whole and get a thick chip, too.  Brush both sides with olive oil, sprinkle with seasoning or just salt, cut into wedges and bake until crisp.  Are you so excited thinking about all the fun flavors you can come up with?  The possibilities are practically endless!  You can add lemon zest to the olive oil, or sprinkle with sea salt and cumin.  Garlic powder and paprika are great, too.  You can even do a sweet version with cinnamon, sugar and butter or coconut oil.  My favorite way to flavor these is with a Middle Eastern spice blend called Zahtar or Za’atar.  It’s a delicious combination of dried thyme, sesame seeds and sumac, which is a dried berry (not the poisonous kind) with a tart, lemony flavor.   Because Zahtar is a blend of spices and herbs, you might find some  which contain ground hyssop leaves or oregano.  I bought some on Amazon, but you can find it at a spice shop like Penzeys, Middle Eastern grocery stores, or from my friend Talia who brought me some from a recent trip to Israel.  How sweet is she?

With Father’s Day coming up (um, hell-o? It’s tomorrow and I haven’t bought a gift yet!), as well as a whole season of entertaining in front of us, I thought it would be nice to have a pita chips recipe in your back pocket.  This recipe will not come in handy however, when your husband tells you he volunteered an appetizer for Mr. Picky’s end-of-season football party.  In 30 minutes.  Awesome.  Happy Father’s Day to all you amazing dads out there! We love and appreciate you every day of the year!

Pita Chips

Pamela
Print Recipe Pin Recipe

Ingredients
  

  • 4 6- inch pita pockets
  • approximately 1/3 cup unrefined olive oil
  • about 4 teaspoons of Zahtar
  • sea salt to taste

Instructions
 

  • Preheat oven to 350 degrees and line two baking sheets with unbleached parchment paper.
  • Split the pita bread by inserting a thin knife into the side of the bread and cutting all around the circumference until you have two separate pieces. You can leave the pita bread whole and get thicker chips, but you’ll also have half the amount.
  • Brush each pita round on both sides with oil. Sprinkle one side of each pita round with ½ teaspoon Zahtar. Cut into sixths.
  • Arrange in one layer on prepared baking sheets and sprinkle with a couple pinches of sea salt
  • Bake until crisp, about 15-20 minutes. Serve immediately or store in an airtight container for a few days.
Tried this recipe?Let us know how it was!

Lime-Soy Grilled Fish Recipe

Do you live in a house where everybody agrees on what should be served for dinner?  Where your favorites are his favorites are their favorites?  Are you that lucky?  No?  Consider your household normal, as is mine and the house I grew up in.  I remember as a child I was already not fond of meat.  Sometimes I could tolerate it if it didn’t seem like meat, such as a meatball or if it were cut into tiny pieces in a sauce or stew.  But if bones and skin were attached, I was out.  On the other hand, my youngest sister’s favorite food group was animal protein.  She would gnaw on a steak or lamb bone until it was dry.  I get nauseous thinking about it.  Of course my mother wanted to make everyone happy, so planning meals for our family was a balancing act of accommodating all of our likes and dislikes, except my father, who bless his heart, eats everything.

When I sit down to come up with our weekly meal plan, I think about the same thing.  I make sure there’s at least one item that Mr. Picky will eat each night, one Italian night for my husband, and one fish dinner to make me happy.  I’ve always liked fish, even as a child, and I still prefer it over chicken or beef.  The type of fish I eat has evolved over the years based on my maturity, but more importantly, based on what I have learned about the sustainability and safety of the fish that’s available.  My absolute favorite fish used to be swordfish.  It is meaty, mild and so versatile.  Unfortunately, it is also full of mercury and no longer a healthful option, according to my sources such as the Monterey Bay Aquarium’s Seafood Watch Guide.

This recipe today is inspired from the first cookbook I ever bought (in 1987!), The Loaves and Fishes Cookbook, and it called for swordfish.  It’s an absolutely delicious, tart and savory marinade which I have tweaked a bit over the years.  Funny enough, when I first started making this dish, I was probably 19 years old and not a very experienced cook.  The recipe called for lime zest which sounded like more trouble than it was worth, so I left it out for many years.  One day I came to my senses and took the time (all 3 minutes) to zest a lime, and it was a hundred times better with this one ingredient.  An ah-ha! moment for me for sure.  Sometimes laziness doesn’t pay off.

I am still making this recipe with minor modifications, such as the addition of a little maple syrup to sweeten it a tad, and using fish that aren’t red-flagged.  I typically make wild Alaskan salmon once per week, but other fish in the rotation include wild Alaskan halibut, mahi-mahi, and shrimp when my husband isn’t home for dinner.  What I love about this recipe, besides that fact that is has stood the test of time, is that this marinade is just as delicious on many other fish as it was on swordfish. I’ve shown it in these photographs with wild salmon above and halibut below, but mahi-mahi is great, too.  It’s also really simple to put together and quick to cook, making this a perfect weeknight dish.  I wanted to post this recipe this week in case you were looking for something to balance out the burgers on Father’s Day.  Dad can still “man” the grill and everyone’s happy!

Lime-Soy Grilled Fish

Pamela, adapted from The Loaves and Fishes Cookbook
5 from 1 vote
Print Recipe Pin Recipe
Servings 6

Ingredients
  

  • 2 Tablespoons Dijon mustard
  • ¼ cup shoyu or gluten-free tamari
  • Zest and juice of 2 limes zest them before juicing
  • ¼ cup unrefined olive oil or melted coconut oil + extra for brushing the grill
  • 1 Tablespoon 100% pure maple syrup
  • 2 small cloves garlic minced
  • a few grinds of black pepper
  • 6 pieces of wild salmon halibut or mahi-mahi, about 4-6 ounces each (keep the skin on, if possible)

Instructions
 

  • To make the marinade, combine all ingredients except fish in a small bowl.
  • Arrange the fish in a glass or non-reactive dish just large enough to hold the fish and the marinade. Pour HALF the marinade over the fish and allow to sit at room temperature for 10-45 minutes (depending on how much time you have.)
  • Preheat the grill or broiler until hot. If using the grill, place some oil in a small bowl and use it to grease the grill. Place fish skin-side down and grill about 3-5 minutes on each side, depending on thickness. Discard marinade that the fish was sitting in. Cook fish until it starts to flake, but is still rare inside.
  • Transfer to a serving platter and pour the reserved marinade over each piece of fish and cover with a piece of foil for 5 minutes.
Tried this recipe?Let us know how it was!

Southwestern Quinoa Salad Recipe

Have you ever read a cookbook or food blog where an unbelievable, creative recipe was put together with “odds and ends” from the pantry or produce bin?  I am always in awe of people who can do that.  Those same people go grocery shopping without a list and simply buy what looks good and then create a meal around it.   I too can use bits of this or that and turn it into something fairly tasty, but it usually ends up as a frittata, Pantry Pasta, or some sort of fried rice dish.  Definitely enough to get an acceptable dinner on the table, but nothing that will win me any accolades.

 

One day a few years ago, I decided to try my hand at “throwing something together.”  I figured I had done this many a time at salad bars, I should be able to do this within the limitations of my own pantry and refrigerator.  Whereas I pride myself on keeping things simple,  on this particular day I got a little carried away.  It all started with some quinoa, corn and cilantro which sounded Southwestern to me.  Pretty soon I was dicing up red pepper, red onion and opening a can of black beans.  Just when I thought I was done, I spied a mango and that went into the mix, too. After squeezing in some lime juice, olive oil and cumin, I had myself one fresh and tasty salad that I could happily bring to a backyard barbeque or serve to guests, even that same day to my mother-in-law who is slightly skeptical of quinoa.

I’ve made this salad countless times since then and changed it up every time.  Red onion has been replaced with scallions or shallots.  Ripe avocado and toasted pumpkin seeds have found their way in on many an occasion.  When corn is crazy fresh and sweet, I just cut it off the cob raw and use it that way.  With Father’s Day coming up, I am thinking about including this on the menu, but I might just leave out the quinoa entirely since I made quinoa tabbouleh last year on Father’s Day.  Although my husband likes quinoa just fine, he doesn’t consider it very “manly.”  Please.  I keep trying to tell him how much protein it has — it’s like eating meat, but without the saturated fat and cholesterol.  But it’s his day and I aim to please!  So I think next weekend I’ll make this with extra corn and beans and thrown in some “manly” diced up grilled chicken.  Regardless, “creating” this salad was a good exercise for me in learning how to be flexible, but also gave me some confidence to use what I’ve got — in more ways than one.

Southwestern Quinoa Salad

Pamela
5 from 1 vote
Print Recipe Pin Recipe
Servings 6 -8

Ingredients
  

  • 1 cup quinoa
  • 1 ½ cups cooked black beans drained and rinsed if canned (1 can)
  • 1 ½ cups fresh or cooked corn cut from 2 large ears
  • ¾ cup diced red pepper 1 small pepper or ½ large
  • ½ large red onion diced (soaked in ice water if you want to cut the harsh onion flavor)
  • 1 jalapeno seeded and minced (optional)
  • ¼ cup finely chopped cilantro
  • 1 teaspoon sea salt
  • ¾ teaspoon ground cumin
  • 1/3 cup fresh lime juice about 1 ½ limes
  • 1/3 cup unrefined extra-virgin olive oil

Instructions
 

  • Rinse quinoa in a bowl with water or place quinoa in a fine mesh sieve and rinse under cold water until water runs clear. Transfer to a saucepan and add a healthy pinch of sea salt and 1 ¾ cups of water. Bring to a boil and simmer until water is absorbed, about 15 minutes. Turn off the heat and place a kitchen towel over the pot. Place the lid over the towel and let sit covered for 5 -10 minutes.
  • Transfer quinoa to a serving bowl, fluff with a fork and cool slightly. Add beans, corn, red pepper, onion, (optional) jalapeno and cilantro. Sprinkle with cumin and sea salt.
  • In a small bowl combine lime juice and olive oil. Pour over salad and mix well. Taste for seasoning.

Notes

Options for substitutions/additions: Also delicious in this salad are sautéed zucchini, diced celery, diced fresh mango, sliced scallions, diced tomato or diced avocado.
Tried this recipe?Let us know how it was!

Whole Wheat Carrot Cake with Dairy-Free Frosting Recipe

I was married almost 17 years ago, so I guess it’s not crazy that my husband would have forgotten what flavor our wedding cake was.  I’m just surprised, because he was very involved in all decisions.  I know you’re thinking that it sounds sweet to have your fiance interested enough in your wedding to have a say in everything, but trust me, kind of annoying.  Regardless, we were talking about our wedding cake the other day and my husband remembers it as carrot cake, which it was certainly not.  Of course, there’s nothing wrong with carrot cake for a wedding cake, but ours was a simple white cake with chocolate chocolate-chip buttercream filling.

He probably thinks it was carrot cake because we both love it so much.  And we both agree that carrot cake should be moist and dense and chock full of carrots and raisins and walnuts.  I remember many a date when we shared a large slice of carrot cake for dessert.  You know the kind.  Two or three layers of sweet, nubby cake sandwiched between even sweeter, creamy, tangy icing.  Sounds great until you learn that a huge piece of bakery or restaurant carrot cake contains about a entire day’s worth of calories.  And don’t think they’re using natural sweeteners, friends.  If I were 22 again and doing two hours of step aerobics every day, I could probably get away with it.  But not no more!

Fast forward two decades later when at least one of us is trying to consume desserts in moderation and bake them with less refined ingredients so we can make it to our 50th wedding anniversary and beyond.  Yes, that’s why I make carrot cake in a 13 x9-inch baking dish instead of as a layer cake.  I think it’s super delicious too, but for me at least, one square is plenty.  And before you think I’m no fun at all, don’t think I’m skimping on flavor here.  This carrot cake delivers the same sweet, spiced goodness that you would expect from the traditional.  Ok, maybe not the same sweetness.  When I got motivated to come up with a higher quality carrot cake, I went to my trusty Ina, who uses a whopping 2 cups of sugar in her cake.  Although in her defense, so does everyone else.  In my recipe I use coconut palm sugar and much less of it.  Listen, there’s a whole pound of carrots in this cake and carrots are sweet.  There are also raisins and even diced pineapple if you choose to use it.  And even if you don’t frost this cake, it’s plenty sweet.  Personally, I was happy as a clam with this cake unfrosted, but I knew my students would be expecting something more.  Of course I couldn’t go with a typical cream cheese frosting, because they don’t come to my kitchen for that.   So I am also offering you something very alternative, but perfectly yummy and thick and creamy and won’t make you sick to your stomach after you eat it.  And it’s vegan!

I’m thinking with Father’s Day coming up, this would be a fun dessert to make.  You can even do it in a muffin tin for individual cupcakes.  There are lots of ways you can adapt this recipe to make everyone happy.  Drop the pineapple if you wish.  Use pecans instead of walnuts.  Add some nutmeg or cloves.  Make Ina Garten’s cream cheese frosting if you don’t believe me that this one is great.  Just don’t ask me if you can make this cake without carrots because that question was already asked in my class last month and my answer is “no.”  Instead you have my blessing to go make the white butter cake with chocolate chocolate-chip buttercream filling that you really want.

Whole Wheat Carrot Cake with Dairy-Free Frosting

Pamela, adapted from Ina Garten
Print Recipe Pin Recipe

Ingredients
  

  • 1 ¼ cups coconut palm sugar or granulated sugar
  • 1 ¼-1 ½ cups unrefined oil I use melted coconut oil, but olive or high-oleic safflower is fine, too
  • 3 extra-large eggs at room temperature
  • 1 teaspoon pure vanilla extract
  • 2 ½ cups plus 1 Tablespoon whole wheat pastry flour divided
  • 1 Tablespoon ground cinnamon
  • 2 teaspoons baking soda
  • 1 ½ teaspoons sea salt
  • 1 cup unsulphured golden raisins or dark raisins if you prefer
  • 1 cup walnuts chopped
  • 1 pound carrots shredded (about 4 cups)
  • ½ cup fresh pineapple finely chopped (or frozen, thawed)
  • Raw Cashew Frosting optional

Instructions
 

  • Preheat the oven to 350 degrees. Grease the bottom and sides of a 13”x 9” pan.
  • Beat the sugar, oil and eggs together in the bowl of an electric mixer fitted with the paddle attachment until thick and sugar has dissolved a bit. Add the vanilla and stir to combine.
  • In another bowl, whisk together 2 ½ cups flour, cinnamon, baking soda, and salt.
  • Add the dry ingredients to the wet ingredients. In a small bowl, combine the raisins and walnuts with 1 Tablespoon of flour and add to batter. Fold in the carrots and pineapple and mix well.
  • Pour batter into pan. It should be super thick. Bake for 45–55 minutes, or until a toothpick comes out clean. Allow cake to cool completely in pan over a wire wrack.

Notes

If you like things very sweet, you can increase the sugar to 1 1/2 cups and the recipe will work fine. I also give a range for the oil. Use 1 1/4 cup if you plan to eat it all the same day it's made and if you like a lighter cake. Use 1 1/2 cups if you like it a little heavier and if you want it to cake to stay moist for several days. I used 1 1/2 cups in these photos and 1 1/4 cups in my classes.
Raw Cashew Frosting:

This is a lovely, just-sweet-enough frosting which you can use for lots of cakes and cupcakes. It is dairy-free and if you use maple or agave, it is also vegan. You cannot substitute another oil for the coconut oil, since that’s what helps the frosting become firm and spreadable once it has been refrigerated. I use Grade A maple syrup here, which is less mapley than Grade B.
2 cups raw cashews, soaked in water for at least 5 hours
½ cup unsweetened almond milk or water (water is just as good)
¼ cup unrefined coconut oil, melted
3 Tablespoons raw honey, Grade A maple syrup or agave
¾ teaspoon pure vanilla extract
pinch or 2 of fine grain sea salt
Process all ingredients in a food processor, scraping down the sides if necessary, until perfectly smooth. This can take 5-6 minutes. Or use a high powered blender like a Vitamix for about 45 seconds. Refrigerate to allow it to firm up enough to a spreadable consistency. Keep refrigerated until ready to use.
Tried this recipe?Let us know how it was!

 

Chickpea Burger Recipe

If I had to pick one cuisine to stick with for the rest of my life, it would be a tough a call.  But I could easily live off of Mediterranean food every day.  I love the emphasis on fresh vegetables, olive oil, legumes and whole grains, cheeses and fish.  Whether it’s Italian, Greek, or Israeli, this way of eating is definitely my comfort zone.  And living in Southern California makes cooking Mediterranean-style quite easy with an availability of similar varieties of fresh produce, nuts, dates and olives.

As I’ve mentioned before, one of my favorite things to do is to take a not-so-healthful food that I love and turn it into something I can enjoy regularly.  Many years ago I decided to try making falafel (the deep-fried Middle Eastern chickpea nuggets) a little less “deep-fried.”  (Ok, not everything Mediterranean is healthful.)  Many iterations later I found myself with a delightful, substantial chickpea burger which in turn began my obsession with veggie burgers.  I don’t love meat and poultry so much, although I think they are excellent sources of protein if you can find organic, pastured varieties.  But I do love hearty, flavorful vegetarian food that makes me feel satisfied, especially anything bean-based which is loaded with low-fat protein and tons of insoluble fiber.  I also like having recipes like this for entertaining when I always like to offer a vegetarian option (you’d be surprised how many people choose not to eat meat these days.)

These chickpea burgers are a favorite of mine and my whole family, even Mr. Picky who I am pleased to announce tried one for the first time last week with ketchup.  Do what you’ve gotta do, friends.  They are definitely a far cry from falafel, though.  In fact, the only ingredients that falafel and these chickpea burgers have in common are chickpeas and cumin.  But if I do it right, they’re crispy on the outside, moist on the inside and with flavors that remind of falafel.  I usually eat veggie burgers sans bun since I find that they are plenty starchy without adding bread.  But when serving them to family and friends, I offer warmed, whole wheat pita halves and an array of yummy toppings including sprouts, avocado, tomato slices, lettuce, cooked onion and most importantly, a creamy and refreshing sauce.  In my opinion, it’s all about the condiments!

Chickpea burgers (and veggie burgers, in general) are fabulous for entertaining and for busy weeknights since they are best formed in advance and refrigerated so they firm up a bit.  Out of the fridge, they cook up in minutes on a hot griddle or skillet.  Once you realize how tasty these are, you’ll make a double batch and freeze half.  If you freeze them, just don’t forget to place a piece of wax or parchment in between each patty so that they don’t stick together (ask me how I know this.)  These burgers may not take you back to your last visit to the Mediterranean, but I hope they’ll keep you from visiting the freezer section of your supermarket!  Enjoy~

 

 

 
 
 

 
 
View this post on Instagram

 
 
 
 

 
 

 
 
 

 
 

 

A post shared by Pamela Salzman (@pamelasalzman)

Chickpea Burgers

Pamela
4.80 from 5 votes
Print Recipe Pin Recipe

Ingredients
  

  • 4 cups cooked chickpeas drained and rinsed if canned
  • 2 large eggs preferably free-range
  • 2 cloves garlic minced
  • 2 teaspoons sea salt
  • 2 teaspoon ground cumin
  • ½ teaspoon cayenne pepper optional
  • zest of 2 small or 1 super big lemon
  • ¼ cup flour whole grain flour, cornmeal or almond meal all work
  • 6 Tablespoons or a heaping 1/3 cup chopped parsley
  • 2 carrots grated
  • ½ red onion small dice
  • Oil or ghee for sautéing
  • Yogurt-Tahini Sauce
  • ¾ cup plain yogurt full fat or low fat
  • 3 Tablespoons tahini
  • 1½ Tablespoons lemon juice
  • ½ cup chopped parsley mint or a combo (my favorite)
  • ¼ - ½ teaspoon sea salt
  • Oil or ghee for sautéing
  • 4 6½ - inch whole wheat pitas halved and warmed, if desired
  • Suggested accompaniments: sprouts avocado, tomato, lettuce, grilled onions

Instructions
 

  • Place the chickpeas, egg, garlic, salt, cumin, cayenne, lemon zest, flour and parsley in food processor. Pulse until a coarse mixture forms that holds together. It should be moist and sticky.
  • Place chickpea mixture in a bowl and mix in grated carrot and red onion. Take a ½ cup of the mixture and firmly press it into a patty about 3 ½ inches in diameter and ¼ inch thick. You can also form these into mini-patties for appetizers. Place on a plate or a baking sheet and refrigerate for at least 30 minutes and up to overnight. Cover if refrigerating for more than a few hours.
  • Heat a couple tablespoons of oil or ghee in a large skillet over medium heat until hot, but not smoking. Add patties to the skillet (do this in batches, if necessary) and cook until crisp and golden brown on the underside, about 6 minutes. Carefully turn over and cook until golden brown on the other side, about 3-5 minutes more.
  • Serve with or without a warmed pita half or a hamburger bun and suggested toppings.
Tried this recipe?Let us know how it was!

 

 

Kale Pesto Recipe

When I was a child, my family ate pesto all the time in the summer and early fall.  In fact, to me the smell of basil, garlic and cheese in the food processor is synonymous with warm, lazy days at the beach or on my parents’ hammock under a big, breezy tree.  It was one of the few things my mom made without a recipe because she made it so often and could likely do it in her sleep.  Also, my father always planted way too much basil so Mom was forced to use it  up more quickly than it grew.  Traditional basil pesto is the only pesto that I ever knew until I started over-planting my favorite herb, parsley, and mixing it with basil for an ever better (in my opinion) pesto.

But it wasn’t until a few years ago that I heard about the huge spectrum of pestos out there not made from basil but from all sorts of herbs like cilantro and mint to leafy greens such as spinach and arugula and even peas or sun dried tomatoes.  The result is a brave new world of pesto-adorned dishes beyond pasta in the summertime.  The good news is that all pestos are super simple to make and help me make my boring meals more exciting.  “Another turkey sandwich?”  No, a turkey sandwich with pesto!  Oooh, ahhh.  “Grilled fish” doesn’t have the same appeal as “grilled salmon with cilantro pesto!”  Although when I introduced kale pesto to my family, they were skeptical.

Kale, which is my absolute favorite superfood, is more nutrient-dense than most any food on the planet, so I try to incorporate it into our meals however I can.  I love how hearty and flavorful kale is, but it can be a little bitter for the kids if I don’t try to work around that.  My standard pesto is made with pine nuts or pine nuts and walnuts.  Both are soft nuts that get ground very easily, but can be also be a tad bitter.  So I subbed blanched almonds to keep the pesto from getting too harsh and loved it, even though almonds don’t grind up quite as finely.  The only other change I made was to add a touch of lemon juice which brightens the whole thing up and again, cuts any bitterness.

I made kale pesto in two different ways.  The first with all kale and the second with mostly kale plus basil.  All kale pesto tastes reminiscent of broccoli which makes sense since they’re both in the cruciferous family.  It’s so totally yummy with a hearty whole wheat or spelt pasta, stirred into soups like lentil, mushroom-barley or minestrone or slathered on a quesadilla with leftover roasted veggies and cheese.  I imagine it would be great on a baked potato with veggies or in an omelet with goat cheese and mushrooms.  Then I made another version with mostly kale and some basil and it tastes much more like the version you’re used to, but more substantial and maybe with a little more bite.  So many people in my classes this month thought it was even better than an all-basil pesto.  In class we ate it poured on a grilled chicken paillard.  Sunday, I took some pasta with kale-basil pesto and chickpeas in Chinese takeout containers for a beach picnic and then used the leftovers yesterday on a grilled whole wheat pizza with ricotta, sauteed garlic spinach and fresh mozzarella.  Insane.

Feel free to use whatever kale you can find, but the curly green variety tends to get processed more finely in the food processor if that matters.  Although in these photos I did use the Dinosaur (Tuscan) variety because I typically have that on hand for salad and juicing.  However you try it, and I hope you do, pesto is a busy cook’s good friend anytime of year.  Tell me your favorite ways to enjoy it!

Kale Pesto

Pamela
Print Recipe Pin Recipe

Ingredients
  

  • ½ cup blanched almonds walnuts, pine nuts or a combination (use sunflower seeds for a nut-free pesto)
  • 1 large garlic clove smashed
  • 3 cups kale dinosaur or curly green, stemmed and torn into large pieces (so it’s easier to measure)
  • 2 cups basil leaves or use all kale
  • ½ teaspoon fine grain sea salt
  • Freshly ground pepper to taste
  • 1 Tablespoon freshly squeezed lemon juice
  • ¾ cup unrefined cold pressed, extra-virgin olive oil
  • 1/3 cup grated Pecorino or Parmigiano cheese

Instructions
 

  • Toast nuts, stirring frequently, in a dry skillet over medium heat until lightly golden. If you are a “nut-burner,” just skip this step and put them in the food processor raw. Remove from heat and allow to cool. If you're using sunflower seeds, just use those raw.
  • Place nuts and garlic in the bowl of a food processor fitted with the metal blade and process until very finely chopped.
  • Add kale, basil, salt, pepper and lemon juice and pulse until chopped.
  • With the food processor running, add olive oil in a steady stream until you achieve a smooth texture. Add cheese and process until well combined.
  • Taste for seasoning and add additional olive oil to make a looser pesto.

Notes

*Pesto freezes really well!
Tried this recipe?Let us know how it was!

Wheat Berry Salad with Lemon-Tahini Dressing Recipe

In a perfect world we would all be eating mostly whole foods, that is foods that came into this world a certain way and stayed that way.  Whole, unprocessed, unrefined foods are more recognizable by our bodies and better for our health.  Period.  I also talk a lot about limiting gluten, that pesky inflammatory protein found in wheat and to a lesser extent spelt, barley, rye and farro.  One of the problems with our overconsumption of wheat is that 99.9% of the time (I made up that statistic), it is in a processed form such as bread, pasta, baked goods, flour tortillas, pizza, etc.  And in the US, much of the processed wheat is refined too, which means anything good that was in there has been taken out.  Ugh.  I know all those foods are delicious and I am not telling you to never eat them again (although you would be better off), but it’s important to at least acknowledge how much processed wheat you’re eating and try a limit these foods to every once in a while.

So if you buy bread or pasta labeled “whole wheat,”  they are technically made from whole wheat and not actually whole wheat.  If you wanted to actually eat whole wheat, you would eat these little babies right here.  They are called wheat berries which is where wheat flour comes from.  They are a true whole grain because they’re still intact, as are their B vitamins, fiber, protein, even calcium.  Wheat berries remind me a lot of spelt, farro and even short-grain brown rice, but more chewy which makes them perfect in a salad.  My kids love them!  Truthfully you can use wheat berries in any recipe calling for spelt or farro, none of which, however is gluten free.  GF folks can sub brown rice or quinoa very successfully in this recipe.

In as much as I love wheat berries, though, this salad wouldn’t be as delicious without the creamy lemon-tahini dressing which I have been putting on everything lately.  If you have a jar a tahini in the fridge, it is likely because you used it to make hummus, the delicious and popular Middle Eastern chickpea dip.  Tahini is just ground up sesame seeds, plain and simple with lots of good fats, protein and calcium.  If you like hummus, you’ll love this dressing since it contains almost all the same ingredients.  It’s zingy, creamy and a little different from your standard vinaigrette.  I tend to make it a tad on the spicy side, because I love a little kick, but definitely feel free to leave it out if your family prefers things mild.  I took these photos after my class yesterday, when I made the recipe with some thinly sliced radishes, green onions and torn red leaf lettuce, but really the sky’s the limit here.  I have made this salad with blanched asparagus, radishes and spinach — delish!  I have also used cherry tomatoes, cucumbers, feta and parsley.  There’s a picture at the bottom of the post of one version I did with roasted eggplant, red peppers, red onion and parsley, although it vaguely reminded me of that fabulous Ina Garten roasted vegetable orzo dish that I made waaaaay too many times about 10 years ago.  Still great, but in my opinion the richness of the dressing works best with light, fresh vegetables and greens.

If I didn’t just make this salad A LOT this month, I would definitely be including it in the summer entertaining menu rotation.  For you organized, plan-ahead cooks, the day before or morning of I would cook the wheat berries and allow them to cool, prep the vegetables and make the dressing.  I would not, however, dress the salad until the day of otherwise the wheat berries will just soak up all the dressing.  I used wheat berries from Bob’s Red Mill, but I have also seen them in the bulk section of some natural food markets.  Whatever you make this weekend, have fun and keep it real!

Wheat Berry Salad with Lemon-Tahini Dressing

Pamela
Print Recipe Pin Recipe
Servings 6

Ingredients
  

  • 1 ½ cups wheat berries -- I used soft white wheat berries or 1 cup quinoa cooked with 1 ¾ cups water
  • Dressing:
  • 3 Tablespoons fresh lemon juice
  • 1 garlic clove minced or mashed to a paste
  • 2 Tablespoons tahini
  • 4 Tablespoons unrefined cold-pressed extra-virgin olive oil
  • ¾ teaspoon sea salt
  • dash or two of cayenne pepper I use ¼ teaspoon to make it a little spicy
  • freshly ground black pepper to taste
  • Salad: these are suggestions ~ you can also go with cucumbers, tomatoes, green beans, chickpeas, asparagus, peas
  • 2-3 green onions thinly sliced
  • 2-3 radishes sliced thinly or julienned
  • 2 big handfuls of tender greens such as spinach, watercress, argula, or red leaf lettuce

Instructions
 

  • Put the wheat berries in a medium saucepan and fill the pan with cold water (as if you were making pasta.) Add a big pinch of salt (kosher is fine.) Bring the water to a boil and reduce to a simmer. Cook wheat berries until they are tender, about 50-60 minutes. Drain and transfer to a serving bowl to cool slightly.
  • For the dressing: whisk all ingredients together in a medium bowl and season with salt, cayenne and black pepper to taste. Dip a piece of lettuce in the dressing to taste for seasoning.
  • Combine green onions, radishes and greens with the wheat berries in the serving bowl. Toss with enough dressing to coat lightly.
Tried this recipe?Let us know how it was!