Potato Cauliflower Mash Recipe

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

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.
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.
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.
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).
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.

Spicy Corn and Black Bean Soup Recipe

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.

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Spicy Corn and Black Bean Soup Recipe

Course Dinner, Lunch, Main Course, Soup

Prep Time 45

Cook Time 2

Servings 4

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

Instructions

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.

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?

Asian Chili Beef Recipe

Asian Chili Beef

You won’t find many beef recipes on my site, but my Asian Chili Beef is a good one! Red meat has been independently associated with an 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, and 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 is 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!

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Asian Chili Beef Recipe

My Asian Chili Beef is a way of having a rich and flavorful meal that is healthful too. The plants in this recipe – the cilantro, chili, onions, and coconut all dance nicely with beef (in flavor and nutrition) in a sweet-and-spicy Asian flavor marinate that becomes a sauce.

Course Dinner, Lunch, Soup