This soup recipe is really a time saver and doesn’t take long to throw together. It might not be very filling for that big appetite but more satisfying as a side dish with a veggie burger.
 

Swiss Chard and Leek Soup
 

Makes 4 generous servings

1 tablespoon olive oil
1 large onion, chopped
2 large leeks, white part only, cut in half lengthwise and chopped
2 garlic cloves, minced
1½ teaspoons curry powder
1 large bunch Swiss chard stems removed and chopped
4 cups low sodium vegetable or chicken broth
¾ cup light coconut milk
Freshly ground black pepper to taste
Optional ½ teaspoon sea salt
1 tablespoon Greek yogurt or sour cream for garnish

1. Heat the oil in a large saucepan or soup pot over medium high heat. Add the onion, leeks, garlic and curry powder. Cook and stir for 3 to 4 minutes.
2. Add the chard and cook for an additional 10 minutes.
3. Pour in the broth and bring to a boil. Reduce heat to simmer, add the coconut milk and cook for 20 minutes. Allow to cool slightly. Pure with an immersion blender or in a blender. Season with salt and pepper. Serve hot garnished with yogurt or sour cream if desired.

Per serving: 113 calories, 6g fat, 2g sat fat, 2g protein, 11g carbohydrates, 109mg sodium, 2g fiber  The nutritional analysis is without the addition of salt.

So what’s so great about this recipe?
Chard is very good for your digestion. It's full of bone building vitamin K.  It contains the carotenes zeaxanthin and lutein which benefit vision, vitamins C, E, vitamin B6 and calcium. It does contain oxalic acid which may reduce the absorption of the calcium – but not enough to discourage eating chard.

This is a great quick, healthy recipe for a day when you don’t have much time to cook. I imagine it would take less time than a drive through for fast food!

Southwest Oat and Black Bean Bake

To make this a vegan recipe substitute the cheese with Daiya, a dairy free cheese. The egg can be substituted with 1 tablespoon flax meal and 3 tablespoons water (mix well and let sit for several minutes).

Serves 4 to 6

1 cup whole oat flakes

½ cup unbleached flour

½ teaspoon baking powder

½ teaspoon garlic powder

½ teaspoon cumin

½ teaspoon chili powder

¼ teaspoon salt

¼ cup orange juice

1 egg, beaten

15 ounce-can Eden brand diced tomatoes, do not drain (BPA-free can)

15 ounce-can Eden brand black beans, rinsed and drained (BPA-free can)

½ cup cheddar cheese, shredded

Salsa

Sour cream, Greek yogurt or vegan sour cream

Cilantro if you have it in on hand

1. Preheat oven to 375°. Coat an 11x7-inch baking pan with cooking oil spray.

2. In a large bowl, combine oats, flour, baking powder, garlic powder, cumin, chili powder and salt.

3. In medium-sized bowl, combine orange juice, egg, tomatoes and black beans, mix well. Add mixture to dry ingredients and mix well. Put into prepared pan and sprinkle with cheese. Bake for 25 to 30 minutes until cheese begins to brown.

4. Top with salsa and sour cream if desired.

Per serving: 197 calories, 5g fat, 2g sat fat, 28g carbohydrates, 11g protein, 519mg sodium, 5g fiber, 110mg calcium

If you’re thinking the sodium is still a bit high – try using no salt added canned tomatoes. They are a bit bland- but it’s all in what you’re used to. The no-salt added tomatoes will save you a whopping 275mg of sodium. If you’re topping your finished recipe with salsa that pretty much gives the salty flavor you may like. Add the Greek yogurt and top with a bit of chopped cilantro and you’ve got a winner!

Seeing as I’m the fiber queen, I also love to see the heart healthy 5g of fiber per serving – mostly coming from the beans.

Adapted from www.kidseatright.org

The Kids Eat Right helps to support public education projects and programs that address the national health concern of obesity among our children.

6 ounces whole grain spaghetti
1-1/2 cups broccoli, cut into florets
1 tablespoon oil
1/2 cup mixed nuts, finely chopped
2-3 cloves garlic, minced
3 tablespoons Italian parsley, chopped
Optional - 2 ounces of crumbled feta, blue cheese, or shaved parmesan.  A vegan option adds 2 ounces of vegan cream cheese - it melts and makes its own delicious sauce.
Grated zest and juice of 1 small lemon
Drizzle of olive oil
 

1. Cook the pasta in rapidly boiling water until just tender. Add the broccoli for the last 3 minutes of cooking. Drain the pasta and broccoli; return to the pan.
2. Heat 1 tablespoon olive oil in a small pan. Add the nuts and cook until lightly toasted, stirring often. Add the garlic and cook for about 30 seconds. Add red pepper and sauté for 2 minutes more. Remove from heat and stir in the parsley and lemon zest. Oh the aroma!
3. Combine the pasta and broccoli with the nut mixture and cheese. Season with a pinch of salt and freshly ground black pepper
4. Drizzle with olive oil and lemon juice and serve.
    

Per serving: 365 calories, 18g fat, 4g sat fat, 9g mono fat, 39g carbohydrates, 16g protein, 279mg sodium, 6g fiber, 253mg calcium
The majority of the healthy fat in this recipe comes from the oil and nuts.
 

It’s Monday and the most popular day of the week to start a diet – again. If you’ve had a rough weekend and need some recovery food, this recipe is the perfect prescription. Healthy, nourishing food tastes wonderful!

Asian Rice salad with Edamame

Any type of whole grain rice can be used in this recipe – I especially like the look and crunchiness of wehani rice.

Serves 6 to 8

Salad:

2 cups cooked wehani  rice

1 cup frozen edamame beans

1 cup celery, thinly sliced diagonally

1 cup carrot, peeled and shredded or grated

1/2 red or orange bell pepper, diced

1 cup radishes, thinly sliced

1/2 cup scallions, green and white parts, sliced diagonally

Dressing:

2 tablespoons rice vinegar

3 tablespoons low-sodium tamari

1 tablespoon ginger, freshly grated

2 cloves garlic, minced

1/8 teaspoon cayenne

1/4 cup sesame oil

3 tablespoons lime juice

1/2 teaspoon maple syrup

Before serving:

1 tablespoon cilantro, chopped

1/3 cup basil, chopped

1 tablespoon toasted sesame seeds

Squeeze of fresh lime juice

1. In a medium pot bring 2 cups of water to a boil over high heat. Cook the edamame until just tender, about 2 minutes.  Transfer to a colander or wire mesh strainer and rinse with cold water, set aside.

2. In a large bowl combine the edamame, rice, celery, carrot, pepper, radishes and scallions.

3. Prepare the dressing by whisking the vinegar, tamari, ginger, garlic, cayenne, sesame oil, lime juice and maple syrup together.

4. Toss the rice mixture with the dressing. When ready to serve stir in the cashews, cilantro and basil. Top with sesame seeds and a squeeze of fresh lime juice. Chill or serve at room temperature. Enjoy!

Per serving (as a main dish): 399 calories, 14g fat, 2g sat fat, 0mg cholesterol, 58g carbohydrates, 11g protein, 335mg sodium, 4g fiber

To save time the rice has been cooked ahead of time. The dressing can also be made ahead of time.

So what’s so great about this recipe?

• The ginger aids in digestion, promotes circulation and relieves inflammation.

• Basil and cilantro contain anti-inflammatory and antibacterial properties and contains many antioxidants

• Whole grain rice contains fiber, B vitamins and iron

• Healthy fats

A meatless Monday reminder!

A vegetarian diet can lower your risk of many chronic conditions, including heart disease, high blood pressure and diabetes. And—no surprise—people who cut meat from their diet, even occasionally,  tend to take in less saturated fat and cholesterol, get more fiber, vitamins C and E and heart-healthy unsaturated fat.

This recipe is adapted from one of my favorite cookbooks, One Bite at a Time, by Rebecca Katz.  A book featuring nourishing recipes for cancer survivors and their friends.

This recipe brings to mind my first days on the job at Outpost. I was amazed by the many strange products on the shelves that I had never seen in any other grocery store. Having worked in the world of conventional grocery stores all of my life, being at Outpost was like walking into a foreign country. I would scour the aisles, read labels and absorb everything I could in efforts to help my customers find products that I, too, had never heard of. There was no computer at my fingertips to do a quick search of tamari, nutritional yeast, gomasio and yes, the soba noodles used in the recipe for today. I learned a lot by trial and error, tasting and, best of all, listening to the audience of Outpost customers.

The mysterious sounding “soba noodles” have become one of my favorite foods. They taste deliciously sweet and nutty and are made of wheat and at least 30% buckwheat. I think seeing the word buckwheat on the label caught my eye as I sure loved buckwheat pancakes – although the tastes definitely aren’t very similar.

Soba noodles are excellent served cold or hot – but I prefer them in a cold noodle salad. Use them as a blank palate and add whatever vegetables, protein and dressing you like.

I found this recipe in one of my favorite cookbooks, The Food You Crave, by Ellie Krieger. It looks like a lot of ingredients, but most of them are herbs and spices and don’t require a lot of prep work. Enjoy!

Soba Noodle-Vegetable Salad

Serves 6

For the salad

4 ounces of soba noodles or whole-grain spaghetti

1 large shallot, very thinly sliced

1 large carrot, shredded

1 medium red bell pepper, seeded and cut into thin strips

1/3 cup fresh basil, chopped

1/3 cup fresh mint, chopped

1 tablespoon cilantro, chopped

For the dressing

1/4 rice vinegar

1 teaspoon sugar

1 tablespoon walnut or sunflower seed oil

½ teaspoon sesame oil

1 clove garlic, minced

½ teaspoon red pepper flakes

½ teaspoon grated lime zest

1 teaspoon lime juice

1 teaspoon low-sodium tamari

12 large Bibb or romaine lettuce leaves

1. Bring a large saucepan of water to a boil and cook the noodles according to package direction. Drain and let cool.

2. In a large bowl, combine the noodles and the remaining salad ingredients, in a small bowl whisk together the dressing ingredients, add to the noodle salad and toss lightly to coat.

3. To serve, scoop spoonfuls of the noodles salad into the lettuce leaves and enjoy!

Per serving (3/4 cup and 2 lettuce leaves): 124 calories, 3g fat, 0.5g mono fat, 22g carbohydrates, 4.5g protein, 212mg sodium, 2g fiber

Continuing the theme from the previous installment of Sounding Board, I'd like to summarize one of the board's recent envisioning sessions, on an important piece of legislation currently being considered by the U.S. Congress.

The topic at the February board meeting was the National Cooperative Development Act, a bill currently being debated in Congress that would establish a National Cooperative Development Center. The National Cooperative Development Center would assist groups seeking to form cooperatives with grants, a revolving loan fund, and technical assistance. In addition, it would fund training, support existing providers of cooperative assistance, and establish local centers in areas that are currently under-served.

As usual, the board's discussion went deeper than expected. There was much enthusiasm for the idea of “official” recognition and support of the cooperative model.  Cooperatives have great potential to contribute to economic development and create good jobs, while retaining wealth locally in democratically controlled institutions. Unfortunately, too few communities are aware of the advantages of cooperative structures, and a government supported effort may be just the thing to spread the word among socio-economically diverse communities across the country. As part of the discussion, we were reminded of some of the national cooperative infrastructure that already exists. For example, the National Cooperative Business Association, the National Cooperative Grocers Association, and Cooperative Development Services all have a national reach. We did consider the proper role of the federal government in cooperative development. Doesn't cooperation imply self-help? Would a federal role reduce local control? We took comfort from the fact that the national center would work with existing organizations where they currently exist, and would focus primarily on areas that currently lack cooperative infrastructure. With a $25 million annual budget, the bill may be a very frugal way to leverage community resources in areas that could benefit from cooperatives.

In the end, the board's goal in envisioning is often not to form a unified opinion on a topic, but, rather, to educate ourselves on relevant issues and bring them to the attention of owners. What is your opinion of the National Cooperative Development Act? Let us, and your U.S. Representative, know! 

For complete details on the bill, check out the page and links on Outpost's website, under Resources > Food Issues and Action.

                                                                        In Cooperation,

Will Kort, Director, Outpost Natural Foods

When it was revealed a few weeks ago that the federal school lunch system allowed the pink slime mixture in the ground beef it purchased for school lunches, parents around the country expressed outrage. When other news reports suggested that a number of fast food companies also used the pink slime mixture, similar outrage forced a number of the major chains to announce they had discontinued use of the product. 

So, a victory for consumers?

Turns out that's a tough call to make.

Turns out there are a lot of issues wrapped up in this one. 

We have such a complicated relationship with the foods we eat, particularly those which derive from formerly sentient beings. 

And it's no doubt an evolving relationship, for us in the west and for humans in general, I think. We have  a population on this planet which continues to grow and continues to outpace our ability to feed it. How do we deal with that? 

I think and I hope that as a species, we evolve in our attitudes towards food. There simply isn't enough land nor enough fresh water on the planet to give everyone in the world a hamburger.

We can say the main issue here is transparency, which it is, for American (and western) consumers in general. But we usually struggle with this issue of transparency bit by bit. Today it is country of origin; tomorrow it is the use of pesticides; the day after that, GMOs; the following day pink slime. Each new outrage or report generates some traction and we focus and petition on that day's hot topic. If all goes well, step by step, we move towards a greater transparency, each time becoming more aware of the complicated issues which surround food production (how it's grown, where it's grown, how it's processed, how the grower was paid, etc).

That stands in start contrast to the recent past. Beautiful convenient food after beautiful convenient food just appeared on the shelf at the grocery store, as if by magic. Often, the foods were produced with ingredients (plant, animal or mineral) whose origin, cultivation and processing were heavily subsidized by the government, masking their true cost. 

But we're losing our innocence. Just as a child one day makes the realization that the pig on the farm will one day be bacon on his or her plate, we are becoming more conscious of the back story of our foods - and some of that story is ugly, unappetizing, even downright unethical and inhumane.

So let's take a look back at the pink slime. The pink slime is the creation of an elaborate process to use scraps - formerly a waste product - and obtain useful protein. The company which developed the process prefers (obviously) to call it finely textured beef. During processing, the lean bits are separated from the fattier bits, to produce a very lean beef mixture, which is then exposed to a puff of ammonia gas. The company maintains that this treatment effectively kills any pathogens and makes the mix safe for human consumption. The USDA clearly agrees. Ground beef which contains the mix is a less expensive alternative to pricier lean grinds. It's worth noting that many conventional food items undergo a similar ammonia gassing to kill germs. 

Is pink slime bad? That's a complicated question. Discover Magazine points out the USDA has, since the story first broke, decided to allow schools to opt out of the pink slime beef and purchase unprocessed ground beef instead, but that the unprocessed patties have a higher fat content. So, one issue has been exchanged for another.

Another argument goes to the notion of waste. The process of creating the lean beef mix helps us use more of the animal and thus reduces waste, which seems an admirable goal.  

That pretty much brings us back to transparency - coupled with education. Once revulsion over the very idea of 'pink slime" passes, some people might decide that it's not all that bad - that a cheap, lean hamburger patty which creates less waste is just fine. Once we're smart enough to make that decision, wouldn't it be nice if the label on the package of ground beef told you whether or not it contained the filler mixture? So you could make a choice?

We’ll continue to push for transparency in the industry. Outpost belongs to several industry trade groups which advocate labeling for everything from GMOs to fair trade practices and more.

Meanwhile, our ground beef is ground fresh in the stores - with no additives. And any pre-packaged ground beef patties we sell from time to time are also free of additives. Unfortunately, the absence of that cheap mixture, coupled with the more labor intensive farming conditions practiced by our suppliers, means that the ground beef may cost more than the bargain patties you can find elsewhere.

You get what you pay for. Ultimately, it would be nice to know just what you’re paying for, no matter where you buy that hamburger or grapefruit or tomato. It would be nice to know just what costs – environmental, social or economic – are bound up in the food you purchase and consume.

It’s complicated. But we’re getting there.

Some helpful links:

A good overview by Discover Magazine.

A report on a response ad run by the producer of the lean beef filler can be read here.

I love veggie burgers but tend to stay away from those that are highly processed and high in sodium. Unfortunately, it’s hard to find a recipe for a good meatless burger – if you’ve ever attempted to make them you know - sometimes they just won’t stick together and you end up with more of a veggie crumble than a burger.

A veggie burger has to have a binder to hold it together – eggs are a perfect binder but you can also use bread crumbs, wheat germ, oats or mashed potatoes. Egg replacers such as Ener-g egg replacer or flax meal (1 tablespoon flax meal mixed with 3 tablespoons of water) work well for vegan burgers.

There are hundreds of veggie burger recipes – and I’ve made my share of burgers that were tasteless and had the consistency of cardboard – but these are my “go to” recipes for a good veggie burger.  

Mushroom Tofu Veggie Burger

Makes 6 burgers

1/2 cup rolled oats (not instant)

1/4 cup almonds, coarsely chopped

1 tablespoon olive oil

1/2 cup green onions, chopped, including green tops

2 teaspoons garlic, minced

1-1/2 cups crimini or white button mushrooms, chopped

1/2 cup cooked brown rice

1/3 cup white cheddar cheese, grated

2/3 cup firm tofu, mashed or crumbled with fingers

2 large eggs, beaten

3 tablespoons Italian parsley, chopped

1/2 cup dry bread crumbs, panko preferred

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/2 teaspoon poultry seasoning

1. Place oats and almonds on separate baking sheets and lightly toast in a preheated 375° oven for 5 to 8 minutes or until very lightly colored. Set aside to cool.

2. Heat oil in a sauté pan over medium-high heat and add onions, garlic and mushrooms until softened and onions are translucent. Add the oats and continue to cook for 2 more minutes, stirring constantly. Remove from heat and cool mixture.

3. Combine the onion mixture with the rice, cheese, tofu, eggs, parsley, bread crumbs, almonds, poultry seasoning salt and pepper, stirring well to combine.

4. If time permits, chill mixture for one hour.  Shape into 6 patties and sauté in a bit of olive oil or bake until golden and crisp on the outside.

5. Top with your favorite toppings and serve on a whole grain bun.

Per serving: 210 calories, 3g fat, 17g carbohydrates, 12g protein, 470mg sodium, 3g fiber

Adapted from: http://www.hsph.harvard.edu/nutritionsource/recipes/mushroom-tofu-veggie-burger/index.html

Nut Burgers

Serves 4

3/4 cup sunflower seeds

3/4 cup walnuts

1 teaspoon cumin

1 teaspoon oregano

1/8 teaspoon cayenne

2 cloves garlic, finely chopped

1/2 teaspoon sea salt

1/2 cup oats

1/2 cup cooked brown rice

1 small carrot, grated finely

2 tablespoons tomato sauce

1-2 teaspoons ghee, butter or olive oil

4 sprouted whole grain buns

1. Grind nuts and seeds to a fine meal in a small grinder or food processor. Place ground nuts in a bowl and add cumin, oregano, cayenne, garlic and salt; mix well. 

2. Fold in cooked brown rice and oatmeal. Add tomato sauce a little at a time until you get a stiff, but workable texture. Form mixture into patties with moist hands.  If the mixture is not holding together, the nut grind wasn't fine enough. Put all of the mixture back into the food processor and pulse 3-4 times. That should do it. 

3. Refrigerate patties for a few hours if possible. Lightly coat a skillet with ghee and brown patties on both sides. Serve on whole grain buns with your favorite fixin's.

Per serving: 282 calories, 21g fat, 2g sat fat, 19g carbohydrates, 9g protein, 54mg sodium, 4g fiber

Adapted from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008) Cynthia also has a crazy funny blog - http://www.cookusinterruptus.com

Pita breads have inspired unlimited recipes from many cuisines. Tasty and low in fat, pita breads can be made into sandwiches, pizzas, appetizers and my favorite – pita chips.  The truth is that pita bread can be served with just about anything.

What I really love about a pocket sandwich is that it’s the perfect portion! (but you have to stick to just one half).

Serve this on Meatless Monday – but leave out the cheese if you favor a vegan pita.

Greek Pocket Salad

Boy! This is so good – dip every lovely bit into hummus and serve it with a green salad.

Serves 4

2 whole grain pita pockets, cut in half

2 small cucumbers, seeded and chopped

4 roma tomatoes, diced

1 small red onion, chopped

1/3 cup crumbled feta cheese

1/4 cup kalamata olives, roughly chopped

2 tablespoons olive oil

1 tablespoon balsamic vinegar

1 tablespoon fresh basil, minced

2 tablespoons freshly squeezed lemon juice

1/4 teaspoon fresh or dried oregano leaves

1.    Combine cucumbers, tomatoes, onion, feta cheese and olives in a medium-sized bowl.

2.    Mix olive oil, balsamic vinegar, basil, lemon juice and oregano together in a small bowl. Pour over vegetables and stir well to combine. Divide mixture evenly into 4 portions. Chill or store in refrigerator until ready to serve.

3.    Fill each pita half with one portion of vegetable mixture and serve.

Per serving: 291 calories, 16g fat, 3g sat fat, 34g carbohydrates, 8g protein, 635mg sodium,6g fiber

If you’re looking for less sodium, substitute the kalamata olives with black olives and you’ll save 162mg of sodium.

Bonus! The basil and oregano are powerhouse herbs that fight inflammation – oregano has more antioxidants than blueberries. Spring is almost here – plant these two beauties in your garden and enjoy them year around.

This scrumptious Meatless Monday recipe is inspired by St. Patrick’s Day, one of the most meat-influenced days of the year. I’ve decided to share a Tempeh Reuben in honor of the holiday. The general taste of this is quite similar to the traditional corned beef sandwich but it has considerably less saturated fat, which gets a big thumbs up from me. If you don’t believe me, just pretend!

Tempeh Reuben

Makes 2 sandwiches

4 slices good quality rye bread
4 slices Swiss cheese or vegan cheese
4 small slices fried tempeh (see below)
1 cups Spirit Creek sauerkraut (coleslaw may be substituted), divided
4 tablespoons Lite House  thousand island dressing or a vegan dressing, divided
Softened butter

1.    Heat a heavy skillet, preferably cast iron.

2.    Coat one side of all 4 pieces of bread with a light scraping of butter.  Place Swiss cheese on two slices of bread and top each with tempeh laid side to side. Put two tablespoons of Thousand Island dressing on the tempeh, heap on some sauerkraut, then top with the remaining bread.

3.    Place in pan and grill until toasty and golden. Remove, cut and serve.

Tamari Tempeh

Take a package of tempeh, any style, and cut into quarters. Take each quarter and slice in half through the center, so you have eight thinner slices.

Heat 3 tablespoons of oil in a heavy skillet. Fry tempeh slices until golden brown on one side, then turn to brown the other side. When the tempeh is crispy and golden, remove and place slices onto a paper towel for a minute or so to drain any excess oil, then brush each side with tamari or soy sauce while the tempeh is still hot.

Per sandwich: 318 calories, 14g fat, 6g sat fat, 3g mono fat, 30g carbohydrates, 18g protein, 8g fiber

Note: I’m not exactly sure of the sodium in this recipe as the Spirit Creek Farm sauerkraut has no nutritional information for their product. (It’s the very best lacto-fermented sauerkraut)

I wish you were in my kitchen right now and could smell the delicious flavors coming from this hearty stew simmering on my stove. It would only be better if I could tell you that I had grown these beautiful vegetables in my garden.  But there is new snow on the ground and no garden in sight – Outpost is my garden right now with tastes just as good as fresh picked.

If I had to pick a favorite flavor in this stew it would be the carrot and parsnip combination. They’re less starchy than potatoes but are still notably sweet. Most winter roots are sweeter than fall roots as the cool weather converts the starch to sugar – ever have carrot cake? These vegetables have flavored many cakes and breads since the beginning of time. There’s your culinary tidbit for Monday!

I wonder how many of you have never tasted a parsnip?

I know this recipe has lots of ingredients that may scare you away – maybe this is a Sunday made for Monday kind of recipe!  Another  bonus? You get to drink the rest of the lager not used in the recipe. Cheers!

Hearty Irish lager Stew

Serves 8

1 tablespoon olive oil

8 ounces white button mushrooms

2 cloves garlic, minced

1 medium leek, white part only, diced

3 small red potatoes, cut into 1-inch cubes

2 medium carrots, peeled and sliced

2 small parsnips, peeled and sliced

1 ½ teaspoon tomato paste

1 15-ounce can crushed tomatoes

1 ½ cups low-sodium vegetable broth

1 teaspoon dried thyme

½ cup lager beer

1 ½ tablespoons quick-cooking tapioca

1 cup shredded cabbage

1 tablespoon miso or tamari

2 tablespoons Italian parsley, chopped

1. Heat ½ tablespoon oil in a large pot over medium heat. Add mushrooms and garlic, sauté for 8 minutes or until mushrooms are browned. Remove from pan and set aside.

2. Add remaining ½ tablespoon oil to pot. Add leek and cook for 5 minutes. Add potatoes, carrots, parsnips and tomato paste. Cook 2 minutes. Add tomatoes, broth and thyme and bring to a boil. Reduce heat to medium-low, cover and simmer for 40 minutes, stirring occasionally.

3. Add lager, tapioca and mushrooms. Simmer 1- to 15 minute or until thickened, stirring often.  Stir in cabbage and miso and simmer 4 to 5 minutes, or until cabbage softens. Stir in parsley and season with salt and pepper to taste.

Per one cup serving: 118 calories, 2g total fat, <1g sat fat, 23g carbohydrates, 4g protein, 204mg sodium, 5g fiber

I just love having breakfast for dinner! (I also love dinners for breakfast) What’s more – I love eggs – only from Outpost, of course!

If you like eggs, too, you’ll be happy to hear this news: Last year a study from the United States Department of Agriculture found that eggs are 14 percent lower in cholesterol and 64 percent higher in vitamin D than previously thought. That’s 164mg of cholesterol, down from 215mg. Eggciting!

There’s more. Egg yolks get their yellow color from natural antioxidants called lutein and zeaxanthin. That lutein may help prevent macular degeneration and it’s very easy to absorb – two to three times more bioavailable than from any other source.

Eggs also also contain choline (similar to a B-vitamin) which is good for brain development, reduces inflammation and is heart healthy.

So there – you’ve been eggsonerated!

Next time think twice beforechomping down on breakfast pastries and have an egg instead.

Spicy Omelet

Serves 4 to 6

Cooking time is only 10 minutes!

2 tablespoons olive oil

1 medium onion, finely chopped

½ teaspoon cumin

1 clove garlic, minced

1 jalapeno, seeded and finely chopped

2 roma tomatoes, chopped

1 small potato, cut into small cubes

¼ cup frozen peas

¼ cup frozen corn

3 eggs, beaten

¼ cup grated cheddar cheese

Sprigs of fresh cilantro or Italian parsley, roughly chopped

Salsa

Salt and freshly ground black pepper to taste

1. Heat the oil in a medium sauté pan over medium-high heat. Add all the vegetables and cook and stir about 4 to 5 minutes until vegetables are almost tender.

2. Pour the eggs over the vegetables along with the parsley and reduce the heat slightly. Cover and cook until the bottom of the omelet is golden brown.

3. Sprinkle the omelet with cheese and place under hot broiler until the egg sets and the cheese is melted. Top with your favorite salsa.

Per serving: 142 calories, 9g fat, 2g sat fat, 10g carbohydrates, 6g protein, 78mg sodium, 2g fiber

• olive oil
• fresh fruits
• vegetables
• protein-rich legumes
• fish and whole grains
• moderate amounts of wine
• seldom red meat
   

The flavors are rich, and the health benefits for people choosing a Mediterranean diet, one of the world's healthiest, are hard to ignore.

• lower incidence of high blood pressure
• less heart disease
• lower risk of diabetes
• less obesity than Western countries
• lower levels of inflammation
   

Lots of reasons to give this burger a try!

Mediterranean Portabella Burger
Makes 4 servings

1 clove garlic, minced
½ teaspoon salt
2 tablespoons extra-virgin olive oil, divided
4 Portabella mushroom caps, stems and gills removed
4 large slices sourdough bread, cut in half
½ cup jarred roasted red peppers, sliced
½ cup tomato, chopped
¼ cup reduced-fat feta cheese, crumbled
2 tablespoons Kalamata olives, pitted and chopped
1 tablespoon red wine vinegar
½ teaspoon oregano, dried
2 cups mixed baby salad greens
 

1. Preheat grill to medium-high.

2. Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish.

3. Lightly brush the oil mixture over portabellas and then on one side of each slice of bread. Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.

4. Grill the mushroom caps on barbeque or gas grill until tender, about 4 minutes per side. Grill the bread until crisp, about 1 minute per side.

5. Toss the salad greens with the red pepper mixture.

6. Place the grilled mushrooms top side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.

Per serving: 301 calories, 11g fat, 2g sat fat,  40g carbohydrates, 10g protein, 795mg sodium, 4g fiber

You noticed I mentioned the DASH diet – if you’d like more information I’ll be teaching a cooking class on the DASH on March 20 from 6 to 8 p.m. at the Bay View location.
Register at education@outpost.coop or 414-431-3377 x118.


 

There are many studies that show it is not heart healthy. Wendy Brazillian, DrPh, RD tells us that coconut oil is made up of medium-chain saturated fatty acids. Some researchers believe these have a more neutral effect on heart health than the saturated fat found in butter and red meats.

It’s safe to say that eaten once in a while, coconut oil won’t cause a heart attack  - or make you any thinner.

(I just had a bowl for breakfast!)

African Curried Coconut Soup with Chickpeas

Serves 5-6
Toasting the millet before cooking brings out a deeper flavor. Simply add the millet to a dry pot or pan and stir constantly for 3-4 minutes until you catch the aroma of the delectable nutty fragrance. Don't toast it too long or you’ll be sorry!

1 cup millet, quinoa, or brown rice (I used millet!)

2 tablespoon olive oil

1 medium onion, chopped

1 medium red bell pepper, chopped

1 jalapeno chili, seeded and finely chopped

2 large cloves garlic, finely chopped

1 tablespoon curry powder

3 cups low-sodium vegetable broth

1 15-ounce can garbanzo beans, drained and rinsed

2 tomatoes, chopped (I used  a 15-ounce can diced tomatoes)

1/2 teaspoon salt

Freshly ground black pepper, to taste

1 bunch  kale, collards or spinach (or a mixture)

1 14-ounce can light coconut milk

1. Put the millet in a pan and cover with 3 cups water. Cover, bring to a boil, and then simmer for 20 to 25 minutes or until water has evaporated. Set aside. This makes a lot, take out enough for a bowl for breakfast
    
2. In the meantime, heat the oil in a medium stockpot over medium heat. Add the onion, bell pepper, jalapeno and garlic cook, stirring, until softened, about 5 minutes. Add curry powder and mix well to coat vegetables.
    
3. Add the broth, chickpeas, tomatoes, salt and black pepper. Bring to a boil over high heat. Reduce the heat and simmer gently, uncovered, stirring occasionally, about 10 minutes.  Add the greens and cook until wilted, about 5 minutes.
   
    
4. Add the coconut milk and millet and cook, stirring occasionally, until heated through, about 4 minutes. Add salt and pepper to taste.  Serve warm.
    

Per serving: 316 calories, 11g fat, 4g sat fat, 45g carbohydrates, 9g protein, 260mg sodium, 9g fiber, 125mg calcium   (Wow! Check out that fiber!)

Tropical Vegan Kitchen, Donna Klein?Adapted from the cooking blog, www.joanne-eatswellwithothers.com

Some of you have asked about an earlier column, in which I suggested sprinkling nutritional yeast on popcorn. Here is a question I received from Julie:

"Judy, You are the fourth person this week to mention 'nutritional yeast' to me. Can you tell us more about it? What is it, where do you find it, what is it used for, etc? Thanks"

Julie I have to admit that when I first started working at Outpost all of these strange products puzzled me too. Nutritional yeast was one of them. Now it’s a staple in my cupboard.

Made by RED STAR® Yeast Company, nutritional yeast is an inactive yeast consumed for its nutritional content. It is gluten free, dairy free, has no added sugar, preservatives or colorings and is a non-GMO food. It is not the same as Brewer’s Yeast, which is a by-product of the brewing industry with an inferior nutritional profile that must be further processed to remove the bitter taste of hops. Nutritional yeast has a cheesy, somewhat nutty and salty flavor – although the sodium content is very low. One of the best known uses for nutritional yeast is as a flavoring for popcorn. The Downer and Oriental Theatres have been offering it for years to their popcorn lovers.

Trying to cut back on salt? This is one of the best flavorings around and it’s great on vegetables, potatoes, casseroles – just about everything. It’s also used in making vegan cheeses.

It’s also a good source of protein and B vitamins, especially vitamin B-12. B-12 is especially important for people who eat a vegan diet and for the elderly.  Actually, the guidelines recommend that anyone over the age of 50 should be aware of B-12 in their diets or consider a supplement of vitamin B-12. Age and diminished production of stomach acids can result in a deficiency (B-12 is produced by bacteria in the GI tract).

We don’t need much, just 2.4 micrograms a day – smaller than the period at the end of this sentence. That amounts to what you’d get in 1 to 1½ tablespoons of nutritional yeast.

No need to refrigerate – it has a shelf life of 24 months if kept in an airtight container in a cool, dry place.

This is a great recipe that was actually one of Outpost’s youtube videos: No-Chicken Chicken-fried Tofu

This recipe is called No-Chicken Chicken-Fried Tofu – I call it Crispy Tofu Squares. Either way it’s so yummy you won’t be able to stop eating! Simple Soyman tofu is my favorite and the best anywhere!

Crispy Tofu Squares

Serves 3 or 4

2 tablespoons olive oil

1 pound firm tofu, drained and cut into squares

1½ tablespoons tamari

¼ cup nutritional yeast (or less)

1. Heat olive oil in a large skillet over medium-high heat.

2. Add tofu squares and stir fry until all sides are golden brown, about 5 minutes. Sprinkle with tamari and nutritional yeast and continue to cook until lightly golden brown.

   These tofu squares can be added to any casserole or stir fry or just to snack on!

    

   Per serving: 121 calories, 8g fat, 1g sat fat, 4g carbohydrates, 10g protein, 386mg sodium, 1g fiber, 185mg calcium

   It seems silly to give you nutritional information – when I know you’ll never stick to ½ cup!

   Adapted from the Simple Soyman

    

   If you’d like to read about the makings of nutritional yeast – here’s my source!

   http://lesaffre-yeast.com/red-star/

   Much of the vitamin B-12 information comes from The New Becoming Vegetarian, Vesanto Melina, MS,RD and Brenda Davis, RD

    

   Thanks for your comment, Julie – hope this answers your questions.

It’s Meatless Monday again.  Funny how quickly Monday’s roll around!

Well, hold on to your hats – this meatless recipe will knock your socks off. Tempeh Tacos were a hit in my last vegetarian cooking class. I have to admit I’m not normally too crazy about tempeh – it has a beanie and nutty taste by itself, but, like many other soy products it absorbs the flavors of whatever you’re making it with. This recipe is delicious!

Tempeh is made from fermented whole soybeans and shaped into the form of a flat cake. Sometimes other grains or sea vegetables are added for variety and added nutrition. If you’re wondering what the dark spot moldy looking spots are on your tempeh don’t freak. They are indeed harmless edible mold spores that are part of the fermentation process that doesn’t affect the quality of the tempeh. (Maybe you didn’t need to know that?)

It’s a nutritional powerhouse – check out that protein and fiber! Wonderfully, tempeh is very low in sodium too and has very little saturated fat.

Tempeh Tacos

Serves 4

1 pound tempeh

2 tablespoons olive oil

3 tablespoons tamari

¼ cup lime juice

1 tablespoon Mexican/taco seasoning

1 onion, chopped

¼ cup cilantro, chopped

12 taco shells

Taco fixings

Shredded lettuce

Sprouts

Salsa

Grated cheddar cheese

Avocado slices

1. Crumble or chop the tempeh into small pieces and place in a mixing bowl. Combine 1 tablespoon of the olive oil, tamari, lime juice and seasoning in small bowl and pour the marinade over the tempeh. Let stand for 10 to 30 minutes. The longer time allows more absorption of the flavors.
2. Heat the other tablespoon of olive oil in a large skillet. Add onion and sauté until soft.
3. Add marinated tempeh and stir fry mixture until tempeh begins to brown.
4. Add chopped cilantro just prior to serving. Warm tacos according to directions on package. Fill shells with tempeh mixture and your favorite fixings.

Per serving (without toppings): 375 calories, 18g fat, 3g sat fat, 29g carbohydrates, 24g protein, 113mg sodium, 14g fiber 

Nutritional information will vary according to toppings used.

This sure doesn’t take long to prepare. Tempeh should be part of your pantry list for these Meatless Mondays – it can even be frozen for up to one year, making it easy to have on hand.

Looking for more recipes using tempeh?  

http://www.101cookbooks.com/archives/orange-panglazed-tempeh-recipe.html

A basic tempeh primer - http://www.thekitchn.com/five-tips-for-preparing-tempeh-63906

TGIF! You’ve made it through another week and need to take a break. Living in Wisconsin gives you permission to enjoy the traditional Friday Night Fish Fry, just not the “all you can eat” offering! Almost every restaurant, tavern and many churches have an offering of deep fried fish, French fries, baked potato or potato pancakes, coleslaw, rye bread and a hearty brew or two.

It’s snowing and blowing today – not the best night to be driving around looking for the place with the shortest wait to get a fish fry. Why not try a new take on the fish fry? This is so easy and much more flavorful than deep-fried fish – your heart will thank you too. (Speaking of heart – did you know it’s American Heart Month – another reason to enjoy a healthier recipe using fish.) I've listed cod as the fish, but tilapia works great, too, as will any other firm fish. Enjoy!

Fish Tacos

This is very easy!

Serves 4

Marinade for fish:

2 tablespoons tequila or white wine (regular or non-alcoholic)

2 tablespoons fresh lime juice

2 teaspoons grated orange zest

2 tablespoons olive oil

1 pound cod

8 hard corn taco shells

Salpica Mango Peach Salsa (the best!)

2 cups thinly sliced red or green cabbage

2 green onions

1. In a medium bowl, stir together the tequila, lime juice, orange zest and oil.

2. Rinse the fish and pat dry with paper towels. Cut the fish into 3/4-inch cubes. Add the fish to the marinade and stir to coat. Cover and refrigerate 10 to 30 minutes.

3. Meanwhile, heat a large nonstick skillet over medium-high heat. Cook the fish with the marinade for 4 to 6 minutes, or until the fish flakes easily with a fork and most of the liquid has evaporated.

4. To assemble, spoon one quarter of the fish into the corn tortilla along with as much salsa as you like, 1/2 cup cabbage and 1/4 cup green onion.

Per serving: 201 calories, 4g fat, 19g carbohydrates, 23g protein, 250mg sodium, 4g fiber

It’s Wednesday and the question of the day is “what’s for dinner?” A question I frequenlty get asked is “what do dieticians eat?” So, let me come clean and set the record straight right now – I’m not a purist nor do I eat healthy all the time. I try to, but I have my moments. It’s all about balance - isn’t it? On those really long days when I teach an evening cooking class and get home late there’s nothing I want more than a popcorn dinner when I get home. (After all, popcorn is a whole grain, with more than a gram of fiber in one cup. Sprinkle with nutritional yeast and freshly ground black pepper and I’m in heaven.)

Since I’m teaching a class on herbs and spices today and I plan on making this recipe for turkey patties, I thought it would be a good idea to share. The fresh herbs offer an abundance of goodness, allowing you to skimp on the sodium and still get great taste. I’ve learned to love Italian parsley – any parsley for that matter – buy a bunch, put it in a vase and nibble on it whenever you walk past. There’s your natural detox!

Turkey Patties

This healthy version of a turkey burger can be made into meatballs, meatloaf or delicious patties.

Makes 4 to 5

1 pound Outpost freshly ground turkey (freshly ground lean thigh meat, it’s higher in iron than breast meat how cool is that!)

1/3 cup yellow onion, minced

2 tablespoons fresh basil leaves, chopped

2 tablespoons Italian parsley, chopped

½ teaspoon fresh ginger, minced

1½ teaspoons garlic, minced

¼ teaspoon sea salt

½ teaspoon fennel seeds, crushed

Dash red pepper flakes

Olive oil for pan or grill

1. In a large bowl, combine the turkey, onion, basil, parsley, ginger, garlic, salt, fennel, oregano and red pepper flakes. Mix well. Shape into patties.
   
    
2. Heat a grill pan brushed with oil and brown the patties over medium heat on both sides, about 3 minutes per side. Cover and continue to grill for 3 more minutes until cooked through. If using a meat thermometer, cook until temperature reaches 165 degrees. Or, in a sauté pan, add just enough oil to coat a hot pan and sauté over medium heat for about 3 minutes on each side to brown, decrease the heat and add a tablespoon of water. Cover to steam the inside, about 6 minutes.
    
3. Serve in a pita or on a whole grain bun.
    

Per serving: 142 calories, 6g fat, 1g sat fat, 1g carbohydrate, 16g protein, 181mg sodium, 0g fiber

How about serving this with Alexia Sweet Potato Fries and a green salad? And yes, popcorn for an evening snack!

Today is Meatless Monday. Meatless Mondays were established in the US during the first and second world wars to promote voluntary vegetarianism. Americans were asked to reduce their consumption of meat to benefit the economy. Today, the movement is more about nutrition.

They were restarted in 2003 as a public health awareness program. The campaign was endorsed by the Center for a Livable Future, a division of the Johns Hopkins Bloomberg School of Public Health. Meatless Monday is now practiced worldwide and in many restaurants and schools.

Of course, I’m especially interested in the nutritional aspect of starting the week on a positive note. Mondays are good days to start anew – how many diets have you started on a Monday?

Less meat means more antioxidants and that means less cancer. Less meat equals less saturated fat and that can mean less heart disease. Research repeatedly shows us the benefits of eating a more plant-based diet. Why not give it a try! Check back next Monday for another delicious, meatless recipe!

Hippy Soup

I don’t know why this recipe is called Hippy Soup. It might be an archived recipe from Outpost. Not sure, just know that it’s a favorite I’ve been making for years – and it’s delicious. You just might have all in the ingredients in your pantry. If adding tofu scares you, add a can of garbanzo beans instead.

Serves 6

2 tablespoons olive oil

1 medium onion, chopped

2 teaspoons ginger root, grated

4 stalks celery, chopped

8 ounce container white mushrooms, chopped

14-ounce can diced tomatoes

1½ cups firm tofu, cut into small cubes

3 cups low-sodium vegetable broth

¼ cup tahini

¼ cup peanut butter

Red pepper flakes to taste

Freshly ground black pepper to taste

1. Heat oil in a large pan or stock pot over medium heat. Add onions, ginger and celery and sauté until the vegetables begin to soften.

2. Add the mushrooms, tomatoes, tofu and broth. Bring to a boil, lower to simmer and cook for 20 to 30 minutes.
    
3. In a separate bowl, whisk together the tahini and peanut butter. Add to the soup and stir to dissolve. Remove from heat. Season with red pepper flakes and pepper to taste.

Per serving: 282 calories, 17g fat, 2g sat fat, 15g carbohydrates, 17g protein, 567mg sodium, 6g fiber, 179mg calcium

Tip: For a heartier dinner serve this over brown rice.

Bon Appetit!

Repeat after me – I am not a quitter - I am not a quitter. Well I guess “life” happened since my last blog post, as I have blissfully ignored the fact I haven’t yet completed my list of lessons. It’s not because I’m hard pressed to produce some cleaver or pithy responses. I’ve just been busy living through a summer with more time for work, projects and leisure, constantly tempted by the convenience foods that surround me. And I mean constantly.

And so, without any more excuses, I bring you my final list of conclusions.

26 – While you can save a bit of money by baking your own bread from scratch, the true cost-savings can be found when making your own corn tortillas. Packaged corn tortillas can cost up to ten times as much as the ones made from scratch. And they are the easiest thing in the world to make – just watch!

25 – I’ve made my own ranch dressing now quite a number of times. In fact I’ve yet to purchase any bottled dressing since I ended my challenge. What I love about this recipe is that if you really strain the yogurt until it’s super thick, you can use this recipe as a ranch dip, not just a salad dressing.

24 – Making your own tortilla chips – totally not worth it. Unless of course you’re going to deep fry the little suckers, maybe then you can get a nice thin chip that is full of flavor.

23 – Modern day small appliance manufacturers will try to convince you that you need their products in order to successfully produce something like yogurt (aka yogurt maker). But you don’t. Use a slow cooker and some bath towels to keep it warm. What about a $69 pasta roller? I made it through the year without one by purchasing a good $10 wooden roller.

22 – On the other hand, there are some kitchen products I couldn’t live without. If you’re baking any kind of hearth bread, pita bread, bagels – you need a baking stone. I bought mine at a restaurant supply store for about $50. It gives the best crust on all of those breads, as well as a crispy pizza.

21 – While I’m still on the topic of small kitchen appliances, I would have never survived the year with any amount of sanity if I didn’t have a food processor. I’ve had some people tell me they use their blender for everything and that a food processor is unnecessary. From my experience they just don’t give you the same results.

20 – Leftover food is priceless. When every eaten has to come from scratch you eventually learn to make enough to have extra food that can be frozen, or eaten again for lunch the following day. Duh!

19 – Okay I’m finally in the teens on the countdown. Keep a list of frozen meals on your refrigerator, lest you leave them frozen for too long and you lose either all that great flavor or texture to freezer burn.

18 – While I know I reduced the amount of packaging I would have produced in a typical year of buying convenient foods, I did use a lot of plastic bags, and I purchased a number of additional plastic storage containers for the freezer. Some of the bags I could wash out and reuse, while others didn’t hold up so well. Overall, my carbon footprint was probably smaller than what is typical.

17 – Blogging takes a bit of time. If you’re a blog reader versus a blog writer – maybe you spend as much time reading as those that are writing. But it’s not just the writing - it’s the editing, the photography, the tagging, and the subject matter. I was going to buy a better camera during the year and never quite got around to that.

16 – Okay I need a new camera. Food photography when you’re the one both cooking and taking photographs, means your camera ends up getting caked in egg, flour, grease, honey, etc. And you need a tripod, which I didn’t use, which means many of my photos were way too blurry.

15 – Freeze chicken stock in 8-oz bags or containers, then simply thaw for one minute in the microwave. Talk about economical!

14 – Ancho chili powder – where have you been all of my life? It has a smokier mild flavor that can be used in Mexican cooking, as well as in something like a dry rub for ribs. Oh, I have to post that recipe someday too.

13 – I spent a good part of the year watching cooking shows on the Food Network. One might think I’d want to escape all of the cooking, but I was really inspired by the amount of creativity you can put into food, and it gave me the confidence to try some new things along the way.

12 – Lisa, my partner, was a really great sport this past year. Thank you Lisa!

11 – In the year of inconvenience, I inconveniently gained weight. Damn.

10 – If at first you don’t like a recipe, try adding your own twist. I like making a recipe for the first time as it’s written, then changing it up to how I like it the second time. If a recipe has good structure don’t give up on it just because the flavor wasn’t right.

9 – Oh boy, single digits. This is hard work people! And that was lesson number nine…next.

8 – People have stopped me, mostly strangers when out in public, asking me if I’m still growing or canning all of my own food. Point made.

7 – Have I mentioned I really missed cold breakfast cereal?

6 – While I started the year cooking from a pantry full of cookbooks, by the end of the year I was getting most of my ideas and inspiration from other blogs or websites. Times have changed – and the iphone isn’t just for making phone calls.

5 – I regret not learning how to can this past year. Freezing yes, canning no.

4 – Blog stats can be addicting. I’ve been amazed at the number of followers of the blog, where they are coming from (I believe they represent four continents), what posts draw the most interest, and the incredible power of social media.

3 – Never would I have imagined at the beginning of this journey, that I would have written more than 60 posts, which have produced more than 38,000 views of my blog. Never.

2 – I spent a lot of time cooking last year. I mean a serious amount of time. While most of those chores became routine after some time, I didn’t realize how much time I spent in the kitchen until the past three months this summer when I wasn’t spending that time in the kitchen. I’ve spent more time with friends, with my gardens, with a good book, and… well working as well. 

1 – At the beginning of this challenge what I wanted to learn most from it all was a true appreciation of food. Whether I grew it myself, made it from scratch, or tried to only buy it locally, I really wanted to connect to the energy it took to get that food on the table. And I did. I feel good about seeing it all the way through and not giving up when things got really stressful. And I still love to cook, in spite of my recent foray back to a frozen pizza and cheesy puffs. When all is said and done, this was truly an adventure of a lifetime. Thanks so much my fellow readers, for your inspiration and support!

I’ve thoroughly enjoyed sharing this journey with Outpost fans in particular. If you’d like to continue to follow me, please join me at the place this journey started.

http://outpostcoop.wordpress.com

Pam