Potato Cauliflower Mash Recipe

Potato Cauliflower Mash Recipe

Potato Cauliflower Mash Recipe by Annie B Kay-anniebkay.com
Potato head? Me too. Will work for mashed potatoes. While I think white potatoes have been much maligned in the era of glycemic (the degree to which foods act like sugar) awareness, many of us will overdo them left to our own devices. Enter cauliflower, that healthy brassica with the dubious distinction of, when well cooked and mashed, filling in for its starchier cousin the white potato. This is a bit of a have-your-cake-and-eat-it-too recipe. Here is a simple recipe using both spring red potatoes and plenty of cauliflower, along with water-carmelized onions. If you have some fresh green herbs, like chives, rosemary, or sage, that would make a lovely addition.

Ingredients

  • 1 pound spring red potatoes – 1-2″ diameter, washed and sliced
  • 1/2 yellow (Spanish) onion, chopped and skin removed
  • 1 medium head cauliflower, washed, flowers separated or sliced
  • 1 Tbsp Extra-virgin olive oil Dollop plain grass-fed yogurt
  • Black pepper and sea salt (less is more of any type of salt) to taste

Directions

  1. Water-brown onions. Place chopped onions in a heavy skillet (cast iron is great), with 2-3 Tbsp water, at med-high heat. As the water dissipates, add another couple Tbsp, tossing so as to slowly brown the onions without burning them. When they are light golden brown (please don’t brown too much- browning is for taste, not health), remove from heat and put aside.
  2.  Boil spuds. Place sliced potatoes in a med pot with water to cover and bring to a boil, then lower heat to simmer. Once potatoes are soft when pierced with a fork, remove, drain (potato water is a great soup-stock, if you’re organized enough to take advantage of that), and set aside.
  3. Water-saute cauliflower. Place cauliflower in the skillet you’ve cleaned after browning your onions, along with a few Tbsp water. Water saute over medium heat until soft.
  4. Mash with olive oil. Place cooked potatoes, browned onions, and cooked cauliflower in a large bowl. Drizzle olive oil, and mash with a strong fork, potato masher, or pastry blender (a handy little kitchen tool).
  5. Serve. Top with a dollop of grass-fed yogurt, and salt and pepper as needed. Sprinkle with fresh herbs if you have them. This is a great replacement for regular mashed potatoes.

Potato Cauliflower Mash Recipe by Annie B Kay-anniebkay.com

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Spicy Corn and Black Bean Soup Recipe

Spicy Corn and Black Bean Soup Recipe

Spicy Corn and Black Bean Soup Recipe by Annie B Kay - anniebkay.com
I love black bean soup, and this recipe loves me (and you) too with nutrient dense vegetables, lime, nutmeg, pepper and chili for a touch of heat. And of course black beans, a fiber-protein power combo. This recipe makes a flavorful thick soup perfect for a snowy day.
I live with an unapologetic carnivore, so the addition of uncured bacon (which at least eliminates nitrites) or turkey bacon vs going for a vegan version (my preference for mind and body) is always a weighty decision. For this go-round, as my husband and I have been doing some happy-lovely bonding lately, it’s bacon!  I used 3 trimmed slices of Applegate naturals uncured Sunday bacon. This recipe would still be thick and flavorful in it’s vegan version if you skip the bacon and sauté the vegetables in olive oil. I also used Full Circle organic vegetable broth as I’m just getting into the soup swing and don’t have my own made yet.
All vegetables are organic – important for these particular veggies as several of them are on the dirty dozen list.

Spicy Corn and Black Bean Soup Recipe

Ingredients

  • 3 slices uncured bacon or turkey bacon, trimmed of fat and sliced (optional – for a vegan version, sauté vegetables in 1 Tbsp olive oil over low heat)
  • 4 med stalks of celery, tops on, chopped
  • 4 med carrots, chopped
  • 1 red onion, chopped
  • 1/2 spanish onion, chopped
  • 1 3/4 cups organic black beans, soaked overnight, rinsed several times
  • 2 cups vegetable stock
  • 4-6 cups clean water
  • 1 cup frozen organic corn
  • 1 small bunch fresh cilantro
  • 1-2 tsp ground nutmeg
  • 1-2 tsp fresh ground black pepper
  • juice of 1/2 lime
  • chili pepper heat to taste – I used a Tbsp Sambal Oelek (a Thai chili paste – make sure you get one without sulfites if you are sensitive)

Directions

Toss bacon into heavy soup pot, add onions, carrots, celery and simmer over medium heat, stirring occasionally, until onions are soft and slightly golden – about 10 minutes. If you are skipping the bacon, sauté the above in a Tbsp of olive oil. Add black beans, stock, nutmeg, black pepper and water. Simmer until beans are soft – 1-2 hours. Add lime juice, corn and half of chopped cilantro. Add chili to taste: add it slowly and taste until you reach desired heat. You can always make your soup more spicy, but once you overdo it, sorry you’ve got practice in tolerating extra heat.
Simmer all for another 10 minutes, top with remaining cilantro and enjoy warm.

  • Serves 4 – makes 2 quarts.
  • 45 minutes to prep, 2-3 hours to cook. 
  • Freezes well.

I would say the secret to this soup is the flavor combo of nutmeg, lime and chili – yum. What are your favorite ingredients for a black bean soup?
Spicy Corn and Black Bean Soup Recipe by Annie B Kay - anniebkay.com

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Asian Chili Beef Recipe

Asian Chili Beef Recipe

Asian Chili Beef Recipe by Annie B Kay - anniebkay.com
You won’t find many beef recipes on my site, but this is a good one! Red meat has been independently associated with increased risk for cancer. But if you choose a clean high-quality beef, like grass-fed tenderloin, for an occasional meal, it is likely (though we don’t really know because the studies haven’t been done) that you’ll minimize your risk while benefiting from the nutrient-richness of beef.
The plants in this recipe – the cilantro, chili, onions, coconut, all dance nicely with beef (in flavor and nutrition) in a sweet-and-spicy Asian flavor marinate that becomes a sauce.
So, in these last chilly nights of late winter, as we wait for warmer months to come, here’s a way of having a rich and flavorful meal that healthful too.
If this recipe appeals but beef is too rich for you, you can use the same marinade for tofu, fish or chicken. These will all cook much faster, but will still give you the sweet-and-spicy Asian tang. Yum!

Asian Chili Beef Recipe

Ingredients

  • 1 pound tender high-quality beef, like tenderloin or filet mignon
  • 1/2 onion, chopped
  • 1 cup fresh cilantro, chopped
  • 1-2 tsp Thai red chili paste (start with less and turn up the heat as desired)
  • 1-inch piece of fresh ginger, peeled and chopped
  • 1 large shallot
  • 1 garlic clove
  • 1 Tbsp honey
  • 2 Tbsp tamari or Bragg’s
  • 1 Tbsp coconut oil

Directions

Mix all ingredients except beef in a large (glass or metal) bowl. Slice beef into thin strips – about 1/4″ by 3″. Place beef slices into the marinade, and leave in the refrigerator (marinate!) for anywhere from one hour to overnight.
Heat coconut oil in a large skillet or wok, over high heat. Place beef slices into the wok/skillet and sear each side for 3-5 minutes. Pour remaining marinade into pan over beef, turn heat down to medium-high, allowing the marinade to thicken and coat the beef.
Serve with brown rice and a vegetable dish like Asian slaw.
Asian Chili Beef Recipe by Annie B Kay - anniebkay.com

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Coconut Peanut Chicken with Sweet Potato

Coconut Peanut Chicken with Sweet Potato

Coconut Peanut Chicken with Sweet Potato by Annie B Kay - anniebkay.com
Just completed the first draft of a book proposal for easeful whole-food eating. YEAH! So, I’ve been reading the amazing food meisters around the net to hear the consensus for quick & easy weeknight dinners. I agree with what I found; two pans max, about 40 minutes of active work max (which does not include the time your sauce simmers away or time in the oven). Leftovers are good. Happy times, because that’s how I cook.
Here is a skillet chicken recipe that is just that: easy, one pan, really flavorful, and great leftovers. The sauce will be lovely over veggies and the chicken will be wonderful tomorrow if you can resist eating it all tonight.
This recipe serves 2, with leftover sauce

Ingredients

  • 2 organic chicken thighs, skin-on
  • 1/2 large yellow or sweet vidalia onion, chopped
  • 1 – 13.5 oz can coconut milk
  • 2-3 Tbsp fresh ginger, peeled
  • 3 Tbsp fresh cilantro – stalks (for sauce) plus a few whole sprigs for garnish
  • 1/4 c peanut butter
  • 1 tsp hot chili sauce
  • 1 sweet potato – peeled and cubed

Directions

In a large skillet turned to high, add onions and sear the chicken thighs, skin-down first (to get some fat in the pan). About 10 minutes. Turn down to medium-low, add sweet potato, cover and simmer 15 minutes.
In a blender, pour coconut milk, ginger, cilantro, and blend until smooth. Run through a sieve (to remove some of the ginger woody pulp) into a medium bowl, add peanut butter and chili sauce, and whisk until smooth.
Add sauce to skillet mixture and simmer another 15-20 minutes.
Top with springs of cilantro and enjoy.

Notes

This recipe is easy to expand; you can easily toss in 2 more chicken thighs, or another sweet potato, depending on what you want for leftovers and how many mouths you are feeding tonight. Or, just double the whole recipe.  You’ll be getting into 2-pan territory if you do that unless you have a really large skillet.
For all my recipes, I suggest using the cleanest ingredients you can find and afford. So, grass-fed organic chicken (and other meats and eggs) is always best, organic or bio-dynamic herbs and vegetables are best, though consulting the Environmental Working Group’s Clean 15/Dirty dozen list can be helpful if buying all organic will send you to the poor house (or make your house the poor house). Across the board, using ingredients in their most whole form will usually give you the most nutrition. So, if you can grind your own peanut butter from organic peanuts, excellent. If you grow your own herbs, lovely. If not, just do the best you can and worry not about it. Every single ingredient has a whole-to-refined story (unfortunately), so it is hard to keep up. I do find that if you invest time and energy into eating a little cleaner and a little simpler, you will begin to see changes. Keep going!
Enjoy!
Annie
Coconut Peanut Chicken with Sweet Potato by Annie B Kay - anniebkay.com

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Vegan Maple Pumpkin Custard Recipe

Vegan Maple Pumpkin Custard Recipe

Vegan Maple Pumpkin Custard Recipe by Annie B Kay - anniebkay.com
I love this recipe! Quick, easy, tasty, healthy. Boom.
This was developed for the Natural Health Expo in the fall with the intention for a healthier holiday. I wanted to make a no-bake vegan pumpkin pie recipe, and this fits the bill. It uses the amazing product, cashew cream (a DIY product, that is). I’m excited to continue to play with it through the spring & summer.
You could sub cooked sweet potato or any yellow squash for the pumpkin if you’d rather roll that way. Too, changing the spice profile to include other sweet spices like cloves and cardamom is certainly in my future.

Ingredients

  • 1 cup pumpkin (organic from can)
  • 1/2 cup cashew cream
  • 1/4 cup maple syrup
  • 2 tsp fresh ginger, minced
  • 1 tsp cinnamon, ground
  • 1/2 tsp nutmeg, ground
  • 1/2 tsp salt

Directions

Blend everything together and serve up daintily. Keep refrigerated. We find that eating this in small tasting portions tastes best.
More serving ideas: Serve over graham cracker crumbles or crust, top with candied nuts.
Vegan Maple Pumpkin Custard Recipe by Annie B Kay - anniebkay.com

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Spiced Lentils Recipe

Spiced Lentils Recipe

Spiced Lentils Recipe by Annie B Kay - anniebkay.com
Let’s talk lentils. Easy and quick to cook (20-30 minutes and don’t need soaking like other beans and pulses), lentils are the short cut to more plant protein in your diet. Nutrient dense, they are also rich in fiber, folate, and other nutrients. They are low digestive gas-producers relative to other beans and pulses. I’ve heard that if you drop them into boiling water they produce less gas but I have not yet put that to the test. I also like to use a thumb-sized piece of the seaweed kombu in the water – it adds minerals and reduces gas.
Lentils absorb the flavors in which they are cooked, so what you cook them with is key to what you have in the end; tasteless mush or tasty mush. It’s all in the seasoning.
Here’s a recipe I developed over the holidays, using French green lentils, but feel free to substitute any lentil you can get your hands on.
10 min to prep
40 min to cook

Ingredients

  • 1 1/2 cups lentils (I used French green lentils)
  • 1 1/2 Tbsp ghee
  • 1 large onion, chopped
  • 1 large tomato, chopped, or 1/2 c tomato sauce
  • 3 cloves garlic, minced
  • 1 Tbsp grated fresh ginger
  • 1 Tbsp cumin or curry spice
  • 1 tsp allspice
  • 1 tsp cinnamon
  • 1/2 tsp cloves
  • 3-4 c water

Directions

Place chopped onion and ghee in a large pot over medium heat until the onions are soft. Add other ingredients and bring to a boil, then lower heat to medium-low and simmer 20-30 minutes until lentils are soft.
Makes about 3 cups.
Serve warm with rice,  steamed vegetables, or roasted winter squash.
Spiced Lentils Recipe by Annie B Kay - anniebkay.com

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