Crustless Asparagus-Mushroom Quiche

During the “stay at home” orders, I have decided to work on a couple of new recipes that both my brother and I would enjoy. Knowing that he likes asparagus, one recipe I settled on was an asparagus quiche. I modified this recipe after reading through many online recipes. We both enjoyed it very much. 

EQUIPMENT 

Cutting board 
Chef’s knife

Large bowl 

Small bowl

Sauté pan or skillet

Rubber/silicone spatula or wooden mixing spoon

Hand grater or food processor

9” round pie pan

INGREDIENTS FOR SAUTE                                             INGREDIENTS FOR CUSTARD
1 T extra virgin olive oil                                                   5 large eggs, the best you can buy

1 cup finely chopped yellow or Vidalia onion                 ½ cup half and half or heavy cream 

1 cup thinly sliced fresh mushrooms                                1 t mustard of your choice     

1.5 cups asparagus, ¾” lengths                                        8 oz shredded cheddar cheese

1 t minced garlic                                                              ½ t sea salt

¼ - ½ cup minced parsley (optional)                                ½ t freshly ground black pepper 

¼ t madras curry powder (optional)

½ t dried thyme (or 1 t fresh)

Pinch sea salt

Freshly ground pepper

RECIPE

1.    Preheat oven to 350ºF with the oven rack in the center shelf. You may wish to place a baking sheet on the rack to prevent spills during cooking. 

2.    Prepare veggies. Using a chef’s knife, peel and dice the onion on the cutting board. Place the pieces in your mixing bowl. Bend a representative piece of your asparagus enough so that it snaps in two. Line the top of the piece up with the tops of the remaining uncut asparagus on your cutting board and slice all of the asparagus to the same length. You will use the top pieces for the quiche. Cut those into equal length pieces between ½ and 1” and toss those into the bowl with the onions. The woody bottom ends can be frozen for making soup later, composed, and even fed to your pets. My dogs love them (and get asparagus pee!). Finally, clean and dry the mushrooms. Slice them into 3-5 slices each and put the slices into your bowl.

3.    Sauté vegetables. Bring a skillet up to temperature over medium heat. Once hot, add the olive oil. When the oil begins to shimmer, add your veggies all at once with a pinch of salt. Stir frequently, ensuring that the veggies are not burning. If they seem to be burning or sticking, reduce the heat on your pan. Then, mince the garlic. Remove the parsley leaves from their main stalks, mince and then add both the garlic and parsley to your pan. (If you prepare your ingredients in advance, you will want the veggies to sauté for about 5 minutes before adding the remaining ingredients). Add the curry powder and thyme, ensuring you are not getting any stalks from dried or fresh thyme in the pan. You can rub dried thyme between your palms to crush any stalk pieces and release the essential oils. You can easily pull leaves off of fresh thyme by gently grabbing the bottom of the stalk and pulling upward. Sauté, stirring frequently, until the onions and asparagus are soft – about 10-12 minutes. Turn the heat off and allow the veggies to cool somewhat.

4.    Make the custard. Great the cheeses. 8 oz is about 1 standard block. It is best not to buy pre-grated cheese because those cheese are specially made to not stick together when packaged… they don’t melt well. Break open 5 large eggs and put the contents in your bowl. It is best to break them into a separate bowl and pour each individually into the larger bowl, just in case there is a problem with the egg. Beat gently until the yolks are mixed evenly through the eggs. Add the half and half, mustard, salt, and pepper, and thoroughly, but gently combine. Add the grated cheese in and mix to combine well. Finally, add the veggies and mix to combine well. 

5.    Bake the quiche. Lightly grease your pie pan (this is optional as I find this really does not stick to my pan) with oil or butter. Add your egg and vegetable mixture to the pie pan, using a spoon or spatula to spread it out evenly. Place in the pie pan in the oven. Bake for 45 minutes, checking for doneness at 40 minutes. To check for doneness, place a knife into the thickest part of the center. If it comes out clean, your quiche is done.

Once baked, allow the quiche to cool for 5-10 minutes before slicing. Serve with fresh fruit, a nice salad, or even a bowl of homemade tomato soup. Enjoy!

Cook’s notes: this can be made with any vegetables of your choice, although vegetable quiches are traditionally broccoli or asparagus. Make sure whatever veggies you use are nice and cooked, but not soggy. Let your creativity be your guide. 

Steel Cut Oats, slow cooked

Steel Cut Oats
slow cooked overnight

About 2 months ago I decided I was going to like oatmeal.  I'd had it.  Oatmeal seemed like something I should like, but it was always bitter and had an odd texture and gelatinous nature that I just didn't like.  Every time I tried it, I found it inedible.  Keep in mind that I really do not like sweet flavors, so adding maple syrup, honey or sugar was not going to make it more palatable. 

With the slow-cooker craze, I started to see "crock pot oatmeal" and I started thinking about it, which developed into reading recipes and a final search for a small crockpot so I could make a batch overnight.  I even had a can of steel cut oats in my pantry that had been there… for years.

I started working on my recipe and finally settled on something really delicious that I top with fresh berries, bananas if I have them, chopped almonds and a bit of homemade cranberry sauce.  I even found a cute little 2 qt  crock pot with a ceramic bowl and glass lid at Target for $11.99.

This recipe makes enough oatmeal for two and can be doubled in the very cute little crock pot.  Left over oatmeal can be refrigerated for the next morning or even frozen.  You could multiply this batch and make it in a large crockpot for your family or reserve for later in the week. 

Prep time: 5 minutes; cook time 8-10 hours

COOKED INGREDIENTS

1/2 c steel cut oats (well worth the money)

1 1/2 c water (you may want to reduce the water slightly, but I'm finally settled on this volume)

1/2 cup unsweetened plain almond milk (or milk, soy milk, or your favorite sweetened flavor -- they all work)

~ 2 T butter or soy garden spread, softenend

1 apple, chopped in 1/2" pieces

1 T turbinado sugar (a rounded soup spoon works fine)

1 small pinch of salt

1/2 t cinnamon

1-2 star anise

TOPPINGS (optional)

1 c fresh fruit (this is a great way to get your berries in your diet)

1/2 c almonds, chopped (walnuts are great, too)

dollop of not-too-sweet cranberry sauce

dollop of plain yogurt

maple syrup

local pure honey

RECIPE

Drop the butter or soy spread into the crock pot and spread to coat the sides of the pot.  Put the remainder of the ingredients in the pot aside from the star anise and stir briefly.  Gently lay the anise on the mixture, cover and set your crock pot for low.  Cook for a minimum of 8 hours, but you can cook it for up to 10 hours without a problem.  

Open the lid and remove the star anise.  Neither the hull nor seeds are particularly palatable, but they do add a wonderful licorice flavor to the dish.  Mix the oatmeal through.  If you scrape down to bottom of the pot, some of the oatmeal may have cooked to the sides of the pot.  I find those browned scrapes particularly delish… reminds me of oatmeal cookies.  

Dish up the oatmeal and top with your favorite toppings.  You will not be sorry. 

Here's a shot of the cute little Crock Pot I bought for $11.99 -- it's a great deal and made of the same  ceramic and glass as my high quality large Farberware slow cooker. How fab. I have the tablespoon sitting by it to give you an idea of scale.  This little pot would be great for queso dip or fondue, too. 

Eggs in a Veggie Basket

Fried Eggs in a Pattypan Squash

Sitting around my house considering brunch, I looked at that single patty pan squash just that has been gathering dust for sometime on my kitchen counter.  Beautiful though it was, I decided to try something new.  Pattypan squash are light and cook well.  They are the small, broad flying saucer shaped squash that you see primarily used for decoration, which is a shame because they actually are quite good.

I stood looking at the squash and thinking about a fried egg and thought, hmmm… eggs in the hole (but more healthy for you).  So, I scooped it out and threw it in a sauté pan with olive oil and a touch of butter and began mincing.  This is a photo of the finished dish, and it was delicious was delicious.

The entire dish took under 10 minutes to make and each pattypan will serve one or two people depending on its size and how good you are with a knife.



EQUIPMENT
Sharp knife, with a minimum 6" blade
Tablespoon
Cutting Board
Straight sided saute pan with lid (the pan isn't too important, but the lid is).
A small bowl
Metal spatula

INGREDIENTS
olive oil, butter or fat of your choice
1 pattypan squash
1 Tbsp each of minced onion, garlic and red bell pepper
1/2 minced jalapeño pepper
Fresh grated pepper
2 organic, free-range eggs (yes, buy the best you can.  Even at $4.50 per dozen, it's less than a buck per serving)

Optional: crushed red pepper, oregano, grated cheese, parsley… anything that sparks your imagination.

METHOD
Using a very sharp knife, slice a thin layer off the bottom of the pattypan squash then use a sturdy tablespoon to scoop out the seeds from the center all the way through the squash.  Very carefully so as not to cut yourself and to cut evenly through the squash, slice the squash in 1/2-3/4" slices with the knife moving perpendicularly through the hole, so that the resulting slices are rings. You will safely get 2-4 rings depending on the size of the pattypan and your ability to cut straight.  You can use the remainder in soups, chili, or any stuffed squash dish.  Dice it and put it in the freezer until you are ready.

Now, heat your pan over medium-low (my settings go lo-6 and I had the flame on about 3).  When the pan is warm, add the olive oil and a touch of butter if you like.  When the oil begins to shimmer, add the squash slices and grind a little fresh pepper over the top to your taste.

While the squash is gently cooking, go ahead and mince your vegetables.  In about 4-5 minutes of sautéing, your squash should be slightly browned.  Toss the minced veggies into the pan and then turn over the squash carefully.  One by one, crack your egg into your small bowl, inspect for shells and then pour into the center of the patty pan until you have filled each.  Hey -- here's a tip -- crack your egg on a flat surface as opposed to on the side of your bowl to minimize the opportunity for shell to break off into the egg.

Sprinkle the top with your optional ingredients, cover the pan and allow to cook.  In 2-3 minutes, the egg will be cooked and the yolk will still run.  Allow to cook for another 2-3 minutes if you prefer a firm yolk.  Remove from the heat onto your serving plate using a metal spatula.

Enjoy!

Let's Make an Omelette

Yam and Tomato Omelette
with whole wheat english muffin

So, you make an acceptable excuse for an omelette, but you'd like to make one as good as you'd get anywhere?  You're gonna have to eat eggs and likely butter… beyond that, the skies the limit.

First you need to decide what fillings you want in the omelette… just cheese?  Veggies?  Meats?  You want 3 eggs per omelette (allows for just big enough to add fillings and fold).  You want to use a 9-10" pan and I use a heavy-bottomed stainless, but you can use anything from your garden variety nonstick or a cast iron skillet if it's what you have.  If you are using teflon, my advise is to phase yourself out of that as soon as possible as it is toxic if chipped, cracked or burned and the process of making teflon is highly toxic.  (Here are some details from the American Cancer Society.)

This tutorial will help you construct your favorite omelette, nearly flawlessly.


The first thing is that you really need to master the scrambled egg.  Here is a great video by Jamie Oliver and what we generally make here are english or american style eggs.  Give it a watch by clicking here: How to Make Scrambled Eggs

Alright: Ready go!!

You've decided what you want in an omelette and you've assembled your ingredients.  A bit like this, except I've diced, sliced and grated my ingredients.  You need to decide what you want cooked and what you want essentially raw in your omelette.  I like my ingredients sautéed and gentle, so I will cook them all. If you are just wanting cheeses in the omelette, you don't need to cook anything.

I am using yam, so that will be the first in the pot. If you are using potato or any meat, you'll want to cook that first.  I've diced it in to quarter-inch cubes and started cooking the yam on medium-high heat in olive oil.  Once the meat/yam/potato begins to caramelize, you can reduce the heat and add the remaining vegetables ingredients.  I've added minced onion, garlic scapes (or two cloves), and tomato.  Here's what that looks like.

Sautee until everything is fully cooked.  I know I'm done when the tomatoes begin to wilt.  While I am sautéing the onions, garlic and tomato, I will wisk three eggs for this omelette.  Once the eggs are whisked, I whisk a 1/4 c of grated zucchini and freshly ground pepper to taste.  For making an omelette, you must cook the eggs beyond what a scramble would require so they hold their shape.  I add grated zucchini to help retain moisture and the zucchini stays nice and fresh during the cooking.  Drop them in the whisked eggs and wisk well to incorporate.  Once the meat/veggies are done cooking remove them from the heat and hold in a separate bowl for later.

Turn your heat on medium low and add a nice pat (1-2 T) of butter to the pan.  Once it is melted and not splattering, give your eggs a final whisk and pour into the pan.   Follow the "American eggs" method and move the eggs gently around the pan to ensure even cooking.  As the eggs begin to firm, move the remaining liquid eggs around to the edges of the pan by picking up the pan and gently tilting it side to side.  Keep doing so as the eggs begin to set.  This is when you want to add your cheese to 1/2 of the omelette.

I've added a bit of shaved asiago here.  Use a spatula to make sure your eggs are not sticking to the pan and continue cooking on low heat until the cheese begins to melt.  This is when you know your eggs have been thoroughly heated and you can add your final ingredients.  They go on the same side as the cheese.

Turn off the heat.  Once the filling is on the egg mixture, use your spatula to gently fold the empty side over the loaded side.


Slide the omelette gently off the pan and onto the serving plate.  Serve while hot.  Top with your choice of salsa, hot sauce, or avocado or enjoy plain and simple.  I love to have mine with great bread, fresh fruit and a perfect cup of coffee! Sometimes I serve omelettes with a simple salad.

Enjoy!!

Pamela's Vegan Graham Crackers

Recently I have been trying to eliminate dairy products from my diet, so I tried these vegan crackers, and man, they are good!

1 1/2 cup whole wheat flour
1/2 cup sugar
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 tsp salt
1/4 cup vegetable oil
2tbsp blackstrap molasses
1 tsp vanilla
1/4 cup vanilla soy milk

Combine in a large bowl the flour, sugar, soda, cinnamon and salt. In another bowl, stir together the oil, molasses, vanilla and milk. Slowly add the wet to the dry ingredients. Whisk together until you have a crumbly mixture. Roll into a big ball and place on a flat aurface on wax paper. Use a rolling pin to flatten out the dough. Take a knife and cut into even squares, cutting off ends. Depress crackers with a fork, to make holes. Use the exa ough off t he ends to make another cracker. Use wax paper to transfer crackers to bakig sheet. Place in pre-heated oven at 350 and bake for 15 minutes. Let cool completely.

Mexican Frittata

A frittata is a great way to use leftovers from any meal.  Combined with fresh ingredients, it allows the flavors of your favorite dinner to be reinvented as a savory brunch.

Ingredients:
1/2 cup diced red bell pepper
1/2 cup sliced white button mushroom
1/4 cup grated zucchini
1/4 cup grated cheese (I used sharp Vermont white cheddar)
6 eggs
freshly ground black pepper
1/2-3/4 cup "leftovers"
(in this case, I used Mexican black beans)

Toppings:
Mole Sauce
Coriander Lime Yogurt Sauce


To make the black beans:  Heat a dry heavy skillet to medium high and add a tablespoon of ground cumin allow the cumin to begin smoking and darkening while occasionally stirring.  Once it has uniformly darkened a shade, add about a tablespoon of extra virgin olive oil, about 12-14 oz cooked black beans, 3-4 minced garlic cloves and 1 jalapeno pepper, thinly sliced.  Heat through and cook until peppers and garlic are softened.  Toss with 1/4 cup fresh cilantro.  This makes an excellent filling for any kind of burritos or a side dish.  The hot pepper may be omitted or exchanged for a more mild pepper.

Preheat your oven to 350 degrees.  Begin making the frittata by putting a tablespoon of oil in a large oven proof skillet over medium heat.  once hot, add the red bell pepper and mushroom. Sautee until the vegetables soften and then add the beans and zucchini.    Crack the eggs into a bowl. Mix half of the cheese into the eggs, add some freshly ground black pepper and even a bit of garlic powder if you like.  Beat gently.  Add the mixture to the vegetables and mix to disperse the veggies evenly through the eggs.  Allow to cook for 3-4 minutes and sprinkle the remainder of the cheese over the top of the egg mixture.  Put the pan into the oven and cook for 20 minutes.  If the frittata begins to brown, cover with the lid or aluminum foil.  After 20 minutes, the eggs should be set.  If not, allow to cook longer, watching carefully so the frittata doesn't become overdone.

Cut into pie shaped wedges and serve.  Mole sauce and/or yogurt sauce are wonderful with this frittata, as would be salsa or hot sauce.  I serve my frittatas with a side of fresh berries!

Enjoy.

Variations:

Greek:  Feta cheese, olives, sun dried tomatoes and artichoke
Italian: Tomatoes, italian sausage, fennel seed, parsley and asiago cheese
Spaghetti: tomatoes, cucumber, garlic and left over noodles
Simple:  Your favorite cheese

Use your imagination, anything goes!

Seeded Whole Wheat Soda Bread

I derived this recipe from reading through a number of whole wheat soda bread recipes.  I enjoy soda bread because it is yeast-free, simple to make and delicious. This recipe results in a wonderful nutty bread that is fairly heavy.  It's a great accompaniment to soups and salads and wonderful steaming hot with a bit of soy butter.

SEED MIX --
1T unsalted sunflower seeds
1T unsalted pepita (pumpkin seeds)
1T sesame seeds (light or dark are fine; I use a mixture)
1T poppy seeds
1/2 t fennel seeds

DRY INGREDIENTS
2 cups whole wheat flour
1/4 cup white unbleached all purpose flour
1/6 cup whole oats (anything except instant oatmeal works)
1/2 t baking soda
1/2 t sea salt
[1T of your mixed seeds (above)]

WET INGREDIENTS
1 1/2 cups plain nonfat yogurt (use regular style, not greek yogurt)
1T honey
warm water if necessary

Preheat your oven to 425F.  I use my "speed bake" setting for more even cooking.  Mix the seeds together in a bowl and set aside.

Sift whole wheat flour through a mesh strainer into a large mixing bowl.  This will lighten the flour and produce a lighter loaf of bread.   Recombine the wheat germ gently in to the wheat flour and add the remainder of the dry ingredients.  Mix thoroughly, but gently.

Put about 1/4 cup of warm (not hot) water aside if you need it.  Make a well in the center of the dry ingredients and drop about half of the yogurt.  Using your hands (you may use a silicon spatula, but hands are more effective for thorough mixing) combine the yogurt into the dry ingredients by gently folding the dry flour mixture into the yogurt.  Once the dry ingredients have started to form small balls, mix in the remainder of the yogurt and honey.  You want the dough to form into a flattish loaf (oblong and no more than 2" thick) and be very moist.  Add water a tablespoon at a time until the dough is sticky and moist.  Form the dough into a low flat loaf and place on a baking sheet covered in parchment paper. Cut a shallow "x" through the top of the loaf using a sharp knife and sprinkle liberally with the seed mixture.

The loaf cooks perfectly for me in 30 minutes.  The timing may vary depending on your oven.  Test for doneness by inserting a wooden toothpick into the thickest part of the loaf.  The bread is done when the toothpick comes out clean.

Allow to cool and enjoy.  I store this bread at room temperature wrapped in a layer of parchment paper (or waxed paper) overlaid with tin foil.

Egg and Shrimp Scramble

When I share a leisurely brunch with friends, a savory scramble is an easy, healthy and tasty go to dish.  This recipe is perfect for two served with a wonderful bread and fruit salad.  It can also be made omitting the shrimp, adding mushrooms or any other thing you like.   I also frequently make something similar with smoked Alaskan salmon and capers rather than shrimp and garlic.

INGREDIENTS
Extra virgin olive oil
Soy butter
1/4 cup finely minced onion
1/4 cup diced red bell pepper
1/4 cup grated zucchini
1/4 cup chopped parsley
1/4 - 1/3 lb (about 10 31-40 count) raw shrimp, peeled and deveined
4 eggs
3-4 garlic cloves, thinly sliced
zest of one lemon
freshly ground black pepper

PREPPING THE SHRIMP
Generally, I keep a bag of fresh-frozen raw shrimp in the freezer.  To thaw, pull out the number you need and put in a bowl of cold water, covering them well.  Exchange the water as needed as they thaw.  This usually takes 10-15 minutes.  Drain the water off the shrimp and peel the shells and, rather than discard, refreeze them in a baggie or container for use in broth-making.

When the shrimp are dry, chop them into small bite-sized pieces and place them in a bowl.  Pour over enough olive oil to nicely coat your shrimp.  Add the garlic, lemon zest, and ground black pepper to taste.  Mix thoroughly and set aside.

COOKING THE DISH
Bring a sautee pan for which you have a lid to temperature over medium-low heat.  Add olive oil and soy butter (about a T of each).  Add the vegetables and gently sautee until softened.

Mix eggs gently into the shrimp-garlic mixture.

When you are ready to add the shrimp and eggs to the vegetables, turn the heat toward low if your pan is not heavy bottomed.  This keeps the scramble from getting watery and allows the shrimp to cook gently with the eggs.  Cover, mixing with a spatula gently every minute or so until the eggs are cooked and the shrimp is a nice pink color.

Serve with salsa or mole sauce. 

...AND THE LEFT OVER LEMON JUICE
Mix it with a T of honey and into a plain organic regular or Greek-style yogurt.  Use as a wonderful topping for fresh fruit.  If you have berries in the mix, it is surprisingly delicious to grind a bit of black pepper over the fruit salad!

Zucchini Bread (with chocolate chips!)

3 1/4 cups of all-purpose flour
pinch of salt
1 tsp pumpkin spice
2 tsp baking soda
3 cups sugar
1 cup canola oil
4 eggs, beaten
1/3 cup water
2 cups grated zucchini
1 cup chocolate chips (optional)

Pre-heat oven to 350 degrees. In a VERY large bowl, combine flour, salt, spice, soda, and sugar. In a separate bowl, combine oil, eggs, water, zucchini. Mix wet ingredients into the dry ingredients. Fold in chocolate chips, if using. Bake in two standard loaf pans, sprayed with non-stick spray until done, about 75 minutes.

Mango & Raspberry with Lemon-Honey Yogurt

Nothing beats a wonderfully ripe mango, particularly in combination with great summer raspberries.  Combine it with a great yogurt, and you've got a wonderful breakfast or snack:

1/2 cup plain non-fat yogurt
1/2 T freshly squeezed lemon juice
1/2 T locally produced honey
1/4 cup mango, chopped
1/4 cup raspberries
freshly ground black pepper

Mix the yogurt, lemon juice and honey together until smooth.  Top with fruit.  Grind a little black pepper over the top of the fruit. (Note: if all you have is the fine type that comes already ground, do not use it here.  It simply won't be good).

A sprig of mint or lemon balm from the garden makes a great tasty garnish.

Brunch-Inspired Salad Plate

Here's a wonderful, simple brunch plate for sharing.

1-2 sliced tomatoes
2 sliced hard boiled eggs
3-4 boiled new potatoes
grilled tofu or Italian sausage (I used vegetarian soy sausage)
vinaigrette salad dressing
fresh chopped oregano and lemon balm (whatever you have on hand will do)

Place your ingredients  on a plate and lightly dress with vinaigrette.  Sprinkle herbs over the top to taste.  I prefer serving this salad at room temperature.

Fruit on the Bottom

1/2-2/3 cup plain organic non-fat yogurt

1/4 cup fresh or frozen raspberries

1 T honey

1/4 t vanilla extract (optional)

1/2 t freshly ground black pepper

---

Mash raspberries in the bottom of the serving dish. Add honey and yogurt; mix thoroughly. Although honey isn't necessary to sweeten this and the vanilla extract if you have it on hand, it is great for the immune system and adds a wonderful earthiness to the dish.

Add a little freshly ground black pepper and mix through for a wonderful light and healthy breakfast or snack. Great with granola, flax seed, or any grain you prefer to add.

Tofu Smoothies - YUM!

A favorite of mine... Simple, takes 5 minutes, high protein, and sooo yummy!

8 oz soft tofu, dump into blender

8 oz full fat vanilla yogurt (I prefer Trader Joe's brand)

1 mango, skinned and diced

1 ripe banana

10 strawberries, hulled and sliced

1 tsp honey (if you have a sweet tooth - not really necessary)

ice

Blend in blender for at least 30 seconds. Enjoy.

Tofu/Veggie Mexican Scramble

aka "Scrambled Eggs"

1 Tbsp oil

8 oz extra firm tofu, pressed and drained

1/2 green pepper, diced

1/2 onion, chopped

1 tsp garlic powder

1 tomato, chopped

feta, to taste

salt/pepper to taste

1 tsp cumin

1 tsp paprika

1/2 tsp turmeric

avocado

salsa

cilantro

Heat oil, cook onion until starting to brown. Add garlic powder, cumin, turmeric, paprika, and stir vigorously (you may wish to add oil more oil at this time). Add green pepper and crumble tofu in hands before dropping it into the pan. Continually stir, coating the tofu with spices. Any excess water will sweat out, and you can drain the pan if you need to. When tofu seems cooked, add tomatoes, feta and salt/pepper. Serve garnished with avocado slices, salsa, and cilantro (I like to serve it in a toasted pita).

Light Japanese Morning Broth

This is a great light way to start your morning or end your day. I like fruit, coffee and yogurt in the morning, so I eat this at the end of the day. Japanese tradition would have this in the morning.

Add the following to a saucepan:
2 cups water
1/2 inch ginger root, peeled
1-2 garlic cloves peeled
1/2 cup spinach, kale or other tough leafy green
1/2 cup chopped mushroom
1/8 cup quinoa
3'' square of whitefish (cod, tilapia) or firm tofu cubes
1/8 t tumeric
salt/pepper to taste

Bring to a boil and simmer for 10-15 minutes (until desired tenderness and to infuse the broth with flavor). Remove the ginger and garlic; garnish with cilantro, chives, mirin and/or rice vinegar to taste.

Coriander Tea -- Yummy and Healthy

I drink this delicious tea every morning. It is very good for maintaining a healthy blood pressure and controlling blood sugar. Clear evidence of these effects can be found on the Mayo Clinic and National Institutes of Health websites, amoung many others.

The Basic Tea

1 cup water

1t freshly crushed coriander seed (blood pressure)

1 slice of fresh lemon (immune system)

1/4 t ground cinnamon (glucose absorption)

1T locally made honey (immune system)

OPTION 1: for stomach issues

1/8 t tumeric (optional for immune system)

1/4 t crushed fennel seed (digestion)

1/8 t crushed cumin (digestion)

_or_

OPTION 2: for a really bad cold

1 head purple cone flower (echinnecea) and make 4 cups of the tea

Bring the coriander, lemon, cinnamon and spices to a rolling boil. Pour over honey and stir thoroughly.