Phenomenal Frittata

When I first started eliminating dairy and eggs from my diet, I was leery of recipes claiming to have all the answers for acceptable substitutes, especially when it came to eggs and cheese. Through my experience, I have come to realize that there are many fantastic ways to get the flavor and texture you're seeking without compromising your dietary choices or lifestyle.

I came across this recipe that was created by Allison Rivers Samson (owner of an award-winning artisan bakery and confectionary boutique, offering delectable organic, vegan sweets) in the June 2010 issue of VegNews magazine.

While gathering the ingredients for this recipe I was introduced to kala namak, a necessary ingredient for imparting the "egg flavor" in the dish. As a matter of fact, I practically became obsessed with the stuff. Kala namak is an Indian black sea salt that is pinkish gray in color and imparts a sulfuric taste similar to eggs...Seriously....It tastes EXACTLY like hard-boiled eggs. You can sprinkle it over your morning tofu scramble, or use it wherever you want a little egg flavor...But be careful, it's potent stuff!

The garbanzo & fava bean flour is what gives the dish an eggy texture, and also supplements as a great source of protein with 6 grams in every 1/4th cup. When preparing, you may find that the flour mixture may get a bit lumpy. After the cooking process was complete, I poured the mixture into a large mixing bowl and ran my hand-mixer through it for about four minutes. I still had a few lumps, but it didn't make a difference in flavor or texture when the dish was finished.

I also went a step further and added 1/2 cup of Daiya vegan mozzarella to give the frittata a more decadent finish, because who doesn't like decadence?

The recipe calls for broccoli and onions, but if you'd like, you can mix it up and add or replace with your other favorite veggies. Next time I think I'll try mushroom and spinach, or roasted red pepper and shallot...The combinations are endless!

Have it for dinner with a salad...


Or have it for breakfast with fresh fruit...


Eat healthy, stay happy!

~j

Italian Frittata
Serves 6

4 cups water
2 tsp salt
1 1/2 cups garbanzo fava bean flour
1/4 cup non-hydrogenated margarine (such as Earth Balance)
1 cup onion, quartered and cut into thin slices
1/2 tsp dried basil
1/2 tsp dried marjoram
2 cups broccoli florets cut into small bite-sized pieces
1/4 tsp kala namak
1/2 cup Daiya vegan mozzarella (optional)

Oil a 9-inch tart pan. In a medium saucepan over medium heat, add water and salt. Gently whisk in the garbanzo bean flour to combine completely. Whisk occasionally as the mixture begins to boil to prevent it from sticking to the bottom of the pan. As it begins to thicken, reduce heat to low and cook uncovered for 20 minutes, stirring occasionally.

Meanwhile, place a saute pan over low-medium heat and add margarine and onions. Saute for 5 minutes, then add basil and marjoram and cook for another 5 minutes. Add broccoli and cook for an additional 5 minutes. Turn off heat.

In a large bowl, combine cooked garbanzo bean mixture , vegetable, kala namak, and vegan cheese (if using), until well mixed. Spread evenly into oiled dish. Cool completely in the refrigerator for two hours. (This step imparts the egg-like texture, so don't skip it!)

Preheat the oven to 350 degrees, then bake the frittata for 20 minutes, or until hot in the center. Move the frittata up to the top rack, turn on broiler, and broil 3-5 minutes, until the top has browned. Serve warm with your favorite side dishes.

(This dish also reheats well in the microwave!)

The Anti-Inflammatory Properties of Ginger

Ginger's anti-inflammatory properties have been valued for centuries. Native to southeast Asia, ginger has been a renowned herb in ancient Chinese, Middle Eastern, and Indian writings, and has been prized for it's culinary and medicinal properties including it's cleansing effects by removing toxins and creating balance. Traditionally, ginger has been used to treat a variety of ailments from nausea, to colds, to general inflammation.

During the past thirty years, scientists have uncovered the mechanisms that make ginger an effective anti-inflammatory agent. This discovery identified ginger as a natural remedy that shares pharmacological properties with nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. Subsequent research revealed that ginger reduces inflammation in an additional way, beyond that of NSAIDs, which means it has dual powers to reduce inflammation and pain.

Ginger adds a unique, spicy flavor to your food and can be consumed many different ways. Some of my favorites are through juicing or adding it to spice up a stir fry or a salad dressing.

To cook with ginger, you will first peel the skin with a paring knife, or a potato peeler. The ginger is then ready to be prepared by either slicing, mincing, or grating.

One of my favorite suppliers of ginger goodies are The Ginger People who make everything from pickled ginger (which you will usually find at your local sushi bar), to candied ginger, to juices and sauces. These people have it down.


You can also buy ginger in the capsule form which allows you to take it as a daily supplement.

Eat healthy, stay happy!

~j

Why Organic?

There are many reasons to eat organic, ranging from the preservation of our environment to the health benefits associated with natural growing practices. In fact, one of the best ways to experience the energetic nature of food is to eat it in its pure and natural state. If you've ever eaten organic food, you probably noticed that it tasted fresher and more flavorful, the colors are often more vibrant and the food itself is void of the waxy texture that is created by the use of harmful chemicals.

It's important to take into consideration that in the grocery store organic food is generally more expensive than conventionally grown food. If you're shopping on a tight budget, spend your money on fresh organic fruits and vegetables, and more specifically, the fruits and vegetables that don't have a peel or can't be peeled like strawberries, blueberries, grapes, raspberries, blackberries, peppers, herbs (cilantro, parsley, rosemary), lettuce, etc...

Also, take the time to read labels. If you're not buying organic, it's important to make sure that what you are eating is safe. Stay away from processed foods and foods with a high level of preservatives, and make sure you can not only pronounce everything that is on the label, but also recognize that food source as an actual food source. Example: MSG Monosodium Glutamate. It doesn't grow on a tree, or in the ground, but rather created in a lab and has been shown to increase the occurrence of asthma in those that are sensitive to the substance.

Here are just a few reasons why we should eat more organic...

Organic farming puts less strain on wildlife and the environment; these methods result in less air, water, and land pollution and produce less global warming gases.

The President's Cancer Panel suggests consuming organic food to avoid pesticides which have been linked to several types of cancers.

Organic standards prohibit the practice of genetically modifying crops and ingredients.

Organic food is void of harmful food additives, flavor enhancers, artificial sweeteners (i.e. aspartame and high-fructose corn syrup), contaminants (i.e. mercury) or preservatives, that have been linked to a multitude of health problems.

If you choose to consume animal products, be aware that organic farming standards prohibit the use of growth hormones, antibiotics, and genetically modified vaccines in farm animals. In addition, organic meat and dairy with the labels "free range" and "pasture fed" means that the animals were treated in a more humane and ethical manner.

Although studies have been performed that have yielded mixed results, it has been shown that organic fruits and vegetables contain up to 40% more antioxidants than conventional produce.

Eating For Your Health

For those of us dealing with chronic inflammation, it’s important to recognize and understand that what we put in our bodies has everything to do with how we feel. Eliminating processed foods along with consuming more whole foods like fresh fruits and vegetables, whole grains, beans, nuts and seeds, along with foods rich in Omega 3 fatty acids, allows the body to become more balanced. The "anti-inflammatory diet" uses the right combination of these fats, carbohydrates and proteins to keep inflammation in check.

I recently came across Dr. Weil’s Anti Inflammatory Food Pyramid. (Notice that at the top of this pyramid is dark chocolate and red wine...I knew I liked Dr. Weil, but I also have to remind myself that just because it's at the top, does not mean it should be consumed in that order.) According to this pyramid, you should eat approximately 40 to 50 percent of your calories from carbohydrates, 30 percent of your calories from fats, and 20-30 percent from protein. He encourages you to eat brightly colored foods (kale, watermelon, blueberries, summer squash etc…) that are rich in phytonutrients, which are nutrients found only in plant based foods and have been shown to reduce inflammation.

Here are some examples of healthy, inflammation reducing carbohydrates, fats, and proteins…

Carbohydrates: Basmati rice, wild rice, quinoa, whole grain pasta, brown rice pasta, lentils, beans, along with raw vegetables and fresh fruits

Fats: olive oil, canola oil, nut oils (such as walnut oil), nuts such as walnuts and almonds, avocados, hemp seeds and flax seeds and flax seed oil that can be added as a supplement to a salad, or smoothie…

Proteins: Edamame, soy foods such as tofu, tempeh, soy nuts, salmon, mackarel, sardines, quinoa is also rich in carbohydrates and protein. There are also hemp, pea, rice, or soy protein powders available to add to your morning smoothie. One I use almost every morning is Vega’s Whole Food Smoothie Infusion.

Remember: This is not simply a “diet”…This is a lifestyle change. Making the time to plan your meals and eating healthy as well as mindfully is a necessary step to guarantee your success!

Juicing and a little Raw Foods 101.

Being that I have previously shared my obsession with kick-ass kitchen appliances, I am sure you will both understand and forgive my brief absence here at The Healing Plate due to the addition of my new toy.

A few weeks ago I purchased the Breville Compact Juice Extractor. (Don’t let the name fool you…Although it’s smaller than their larger juicers, I don’t know if I’d classify it as “compact.”) Since I brought it home, I’ve been a juicing fool and have even recruited Josh into my addiction, who now instead of his morning coffee has switched to juice to rev up his engines.

Let’s take a moment to explore the benefits of juicing.

Why make your own juice instead of just buying it from the store? First of all, drinking fresh juice is better than drinking store bought juice because many valuable enzymes and nutrients are lost during the pasteurization process. Pasteurization is a process that heats the product to a temperature high enough to kill certain bacteria and enzymes that unfortunately, can also affect the nutritional content of the juice itself.

Also, when you drink fresh juice, you can be certain that there are no additives or preservatives, therefore, what you are getting is 100% pure, natural juice.

This is one of my favorites, Apple, Carrot, Ginger, Kale, Beet juice...The ginger adds a kick, the beet makes it earthy and the apple and carrots make it sweet. YUM!



Earlier I had mentioned enzymes and nutrients that are in the fruits and vegetables. It is important to recognize that when you cook your food many of these nutrients and enzymes are either lost or broken down during the cooking process, making it more difficult for your body to digest the food in it’s altered state. Juicing your fruits and vegetables is a great way to ensure you are incorporating these valuable nutrients and enzymes into your diet.

Look at the beautiful color of the pulp...Which by the way, is excellent for your compost!


You may have heard of the Raw Foods movement; a lifestyle where people consume the majority of their foods in their natural, raw, and unprocessed state. On a trip to Manhattan, I came across a raw foods restaurant called Pure Food and Wine. Josh and I stopped at the Juice and takeaway bar for lunch one day and were thrilled with the intense flavors and unique presentation of their menu. During that trip, I bought their book, Raw Food Real World and read it from beginning to end in one night. I was intrigued and excited to try the recipes. After tinkering around, Josh bought me the Vita-mix blender, and later an Excalibur food dehydrator. Needless, to say, I was hooked, and a few years later was thrilled to preorder Sarma’s new book Living Raw Food

Although I don’t eat exclusively raw, I do eat a large portion of my foods in the raw state, and whenever I have cooked food, I try to incorporate something raw like a salad, or fresh fruit into the meal. The intensity of the flavors and brightness of the colors are so brilliant, it keeps you coming back for more!


I'm soaking the nuts and seeds to make a batch of "Grawnola", and Macadamia cheese...Both recipes in Raw Food Real World.



Okay...Back to juicing. The good thing about juicing is you can pretty much juice anything and it’s going to taste good. Try mixing in greens such as kale and spinach with apples, oranges, carrots, pears and ginger to not only get a healthy serving of fruit, but also your greens and veggies! Make sure if you’re going to juice the peel, like with apples, pears, carrots, cucumbers etc…That you are buying organic, otherwise you may want to peel your food before running it through the juicer to avoid ingesting pesticides or other harmful chemicals.

Here is one of my favorite juice recipes, and a great way to get your day started out the right way!


Serves 2

1 apple
1 orange
1pear
2 medium carrots
½ cucumber
1 handful fresh kale
1 one-inch piece ginger

Wash all ingredients, peel the orange (leave some of the pith on, it’s a great source of fiber!) and run through a juicer.

Polenta Lasagna

Being that I spent the majority of my last post raving about Daiya Vegan Cheese, I thought it would be appropriate to post a recipe using the product.

In my neighborhood we have this little Italian restaurant named Fat Lorenzo's that is known primarily for their fantastic pizzas and fresh Italian foods. Every so often I'll drive by and catch a whiff of whatever goodness is baking in their oven and fantasize about the days when I used to be able to eat lasagna...*sigh*...And then I am swiftly brought back to reality by the horn of an oncoming vehicle. (Day dreaming while driving is not one of my talents.)

So you can imagine my delight when I stumbled across this recipe. The rosemary polenta is an excellent stand-in for the traditional lasagna noodles, while the roasted eggplant gives depth, and the mushrooms, roasted bell peppers, and fresh herbs paired with the marinara sauce leaves any lasagna lover's palate satisfied.



The Daiya cheese is perfect in this dish and will remain creamy and melty even when reheated the next day...Did I mention how much I love this stuff?

When I make this dish again (and you can bet your sweet ass I'll be making this again), I'll make sure to thin out my polenta a little more and add a tad bit more marinara to each layer, but other than that, this was absolutely perfect.

Enjoy!

Polenta Lasagna
Serves 6
Recipe from Vegetarian Times

Ingredients
3 1/2 cups water
1 1/4 cups polenta or cornmeal
1/4 tsp. chopped fresh rosemary
Salt and freshly ground black pepper to taste
Vegetable Filling
1 large eggplant
1 large red bell pepper
2 cups diced mushrooms
1 cup diced onion
2 cloves garlic, minced
2 Tbs. minced fresh basil
2 Tbs. minced fresh oregano
1/2 cup cooked beans
4 oz. Daiya mozzarella style cheese plus more for the top
3 cups nonfat marinara sauce


1. To make polenta, in large saucepan, bring water to a boil over medium-high heat. Gradually whisk in polenta. Stir with whisk, and cook until polenta is thick, about 10 minutes. Season with rosemary and salt and pepper to taste.

2. Pour polenta into two 8x8-inch baking pans until 3/4-inch thick. (You will need two layers of polenta.) Alternatively, pour polenta into 1 large pan and, when cool, cut polenta into two layers to fit size of 8x12-inch lasagna pan. Smooth and level surface with spoon. Let cool, and refrigerate for 1 hour or until firm.

3. Preheat oven to 400°F.

4. To roast eggplant, using a knife tip or fork, punch several holes in eggplant, and roast for 45 minutes, or until flesh is soft and skin is charred. Alternatively, grill or broil eggplant. Cut in half and, with spoon, scrape soft flesh from skin and chop coarsely. Increase temperature to 450°F.

5. To roast pepper, either roast it on your gas range until the outside is charred and place in sealed paper bag until cool and safe to handle or place on baking sheet, and cook, turning, until skin chars and flesh softens. Remove from heat, peel, seed and cut into strips. Set aside.

6. Unmold polenta, taking care not to break. If using two 8x8-inch pans, cut the pieces so they fit in 8x12-inch lasagna pan. Reserve single piece of polenta for top layer.

7. Reduce heat to 350°F.

8. To make vegetable filling, in saucepan, combine mushrooms, onions, garlic and 1/4 cup water, and cook over medium heat, covered, until onions are soft. Uncover, and cook until liquid evaporates.

9. Transfer to large bowl, and stir in eggplant, pepper, basil, oregano, beans and Dayia mozzarella-style cheese. Spread 1 cup marinara sauce in bottom of lasagna pan. Top with layer of polenta, add layer of filling, spreading it evenly, then another layer of polenta. Add remaining marinara sauce. Top with Parmesan-style cheese. Cover baking dish, or make double layer of parchment paper under aluminum foil to cover dish.

10. Bake for 30 minutes, or until thoroughly heated through. Remove from oven, and let stand 10 minutes before slicing.

Thai-Spiced Stew

Given my somewhat neurotic love for all things Thai and all things soup, when I came across this recipe I was happier than a pig in...Well...You know where I'm going with this.

First off, preparing this was not only simple, it was delightful. The beautiful colors of the fresh vegetables all combined in the soup pot were picture-perfect. I wish I would have taken a photo while the ingredients were in their raw state, but the fact is, I couldn't wait to taste the finished product.

Oink.

I modified the ingredients to my taste, adding a little more curry paste than the original recipe called for, and also adding the red chile paste that gave it a little heat. I also substituted the sugar with agave nectar. Agave nectar is low glycemic and a healthier option for those who are sugar sensitive.

If you'd like to get fancy, you can add a little more by topping with diced avocado and a squeeze of fresh lime juice, both go great with the coconutty, curry flavors famous in Thai cooking.

Enjoy!


Thai-Spiced Stew
By Nava Atlas & Kristen Haney
Serves 6

1 tablespoon olive oil
1 medium onion, quartered and thinly slices
4 to 6 cloves garlic, minced
3 medium sweet potatoes (about 1-1⁄2 pounds), peeled and diced
3 cups water
1 medium green or red bell pepper, cut into narrow strips
1-1⁄2 cups frozen green beans
1 teaspoon red or green curry paste, more or less to taste
1/4 teaspoon red chile paste
1 tablespoon agave nectar (or sugar)
2 teaspoons minced fresh ginger
2 stalks lemongrass (optional)
One 13.5-ounce can light coconut milk
2 tablespoons natural peanut butter
Salt to taste
One 8-ounce package Thai peanut-flavored baked tofu, diced (optional)
Cilantro leaves for garnish

In a soup pot over medium-low heat, heat the oil. Add the onion and sauté until translucent. Add the garlic and continue to sauté until both are golden.
Add the sweet potatoes and water. Bring to a rapid simmer, then lower the heat. Cover and simmer for 10 minutes, or until the sweet potatoes are about half done.
Add the bell pepper, green beans, curry paste, sugar, and ginger. If using lemongrass, cut each stalk into 3 or 4 pieces, and bruise by making long cuts throughout with a sharp knife. Stir into the soup pot. Simmer the stew for 10 minutes.
Stir in the coconut milk, peanut butter, salt, and tofu. Return to a simmer, then cook over very low heat for another 10 minutes or until all the vegetables are tender and the flavors are well integrated.
Remove lemongrass pieces. Taste to adjust seasonings, particularly the curry paste if you'd like a spicier stew, as well as the salt, sugar, and ginger. Serve at once, topping each serving with a few cilantro leaves.