Cabbage soup from FOK cooking course

This soup was very good, made with the broth from the prior task (137-138).  I started with very little chili flakes, because sometimes those prove too hot.  But then I added more of those and black pepper to give it a hot and sour taste.  Making the broth took 90 minutes of simmering, but if you start with that already done, the cabbage soup itself is pretty quick.  

It was pretty easy to remove the seeds from canned whole tomatoes.  

Ingredients

• 1/2 onion 
• 1 to 2 garlic cloves 
• 1 large carrot 
• 6 cups cabbage 
• 1 cup canned whole tomatoes (seeded) 
• 1/4 tsp chilli flakes (or to taste) 
• 6 cups vegetable stock 

Description

To prepare your mise en place, slice the onion into small dice and emince the garlic. Peel the carrot and cut into medium-dice. Remove the core from the cabbage and cut into chunks about 3/4" -inch x 1 1/2 "-inch. Remove the seeds from the whole tomatoes (fresh or canned) and roughly chop. Gather the chili flakes and set everything aside. 

Place the stock into a large pot and warm to heat through. While the stock is warming, begin cooking the soup. 

Step 2: Preparing the Soup

---

Ingredients

• sea salt, (to taste) 
• 1/4 tsp freshly ground black pepper 
• 5 sprigs fresh thyme 
• 1 bay leaf 
• 1 tbsp apple cider vinegar 
• 1 tbsp Dijon mustard 
• 2 tbsp Italian parsley (to finish) 

Description

To make the soup, heat a large, heavy-bottomed pot over medium heat. Once hot, add the carrots and onions to the pot, moving around the pan allowing the sugars to be released until the onions are slightly golden and translucent, about 3-4 minutes. You want to not brown the onions too much, and only want them translucent. Add 1/4 cup water or vegetable stock to deglaze and pick up those sugars to caramelize onions and continue.

You may need to lower the heat. Add the chili flakes and garlic and cook for about 1 minute, making sure the garlic doesn't brown. 

Add the cabbage and a pinch of salt and let sweat for approximately 10 minutes, stirring from time to time until softened. Once done, add the stock, tomatoes, salt and pepper and bring to a simmer. 

As the soup comes to a simmer, gather the herbs and seasonings. Add the thyme and bay leaf to the soup and let simmer for about 15 minutes or so to infuse. 

To finish the soup, add the dijon mustard, check the carrots and simmer for another 10 minutes or so until cooked through and tender. 

Roughly chop the parsley. Taste the soup for seasoning, finish with more sea salt if desired, pepper or apple cider vinegar.

Ladle into bowls and serve. 

Vegetable broth from scratch - FOK course

 

This was remarkably delicious.  The vegetables have absolutely no taste at the end, even the garlic and tomatoes. I salvaged the carrots, which also were pretty tasteless, but I hate wasting food.  So I had them with a mustard sauce that was leftover from a whole roasted cauliflower dish, also from FOK.  

The broth came to about 4-5 cups.  I made 1.5 times the recipe because I needed 6 cups.

I used the  broth to make the cabbage soup for the course (task 138) and it was very good.  Vinegar and pepper make it hot and sour.  

Ingredients:

• 4 carrots, peeled and chopped 
• 1/2 head celery, chopped 
• 2 large onions, chopped 
• 8-10 oz leek, white and green parts, chopped 
• 3 to 6 cloves garlic, peeled 
• 1 tsp black peppercorns 
• 2 bay leaves 
• 2 qt cold water 
• 1/4 cup sun–dried tomatoes 
• 1 small handful of fresh parsley 
• a few sprigs of thyme 

Directions:

First, gather and prepare your mise en place.

To start the stock, add all ingredients to a large stockpot. Bring to a boil and lower heat to a simmer. Allow to gently simmer, uncovered, for 1 to 1 1/2 hours. 

I let it go for 90 minutes, as the taste kept developing throughout. 

When it's done, let it cool for 15-20 minutes, then run it over a strainer and remove all the vegetables.  Most need to be discarded / composted, but I did use the carrots the next day, as I noted above.

Cantaloupe and cucumber salad

From epicurious: 

Excellent reviews.  They thought it was brilliant adding coriander and cardamom to cantaloupe.  Some left out the sumac, and several left out the coriander.  Described as forgiving recipe. 

https://www.epicurious.com/recipes/food/views/savory-cantaloupe-and-cucumber-fruit-salad?utm_source=nl&utm_brand=epi&utm_mailing=EPI_CTN_071821&utm_campaign=aud-dev&utm_medium=email&bxid=5c931628fc942d0bdf16a039&cndid=4649318&hasha=7cf42d7a90eda26f805e57b3a5998648&hashb=0935300134207d887f9c54ea4fe55bb4b586ba36&hashc=3d594b75b907ebf06ba2d38bc764e5846d8ad96a8d4d52623a3e4f0bae65a335&esrc=rbox_mig_grp_1&utm_content=Final&utm_term=EPI_CTN

INGREDIENTS

1. • 1/2 cup olive oil
   • 1/4 cup Champagne vinegar or white wine vinegar
   • 1 teaspoon ground coriander
   • 1 teaspoon kosher salt
   • 1/4 teaspoon freshly ground black pepper
   • 1/8 teaspoon ground cardamom
   • 1/2 large cantaloupe, rind and seeds removed, flesh cut into 1-inch pieces
   • 1 large English hothouse cucumber, sliced on a diagonal 1/2 inch thick
   • 2 Fresno chiles, thinly sliced
   • 1/2 cup unsalted, roasted pumpkin seeds (pepitas)
   • 1/4 cup chopped cilantro
   • 1/4 cup chopped mint
   • Sumac (for serving)
2. Ingredient Info
   • Sumac, a tart, citrusy spice generally sold in ground form, can be found at Middle Eastern markets, specialty foods stores, and online.

PREPARATION

1. 1. Whisk oil, vinegar, coriander, salt, pepper, and cardamom in a large bowl. Add cantaloupe, cucumber, and chiles and toss to coat in dressing. Let sit, uncovered, 15 minutes.
   2. To serve, add pumpkin seeds, cilantro, and mint to salad and toss gently to combine. Top with sumac.

 

Two whole roasted cauliflower recipes

 https://www.forksoverknives.com/recipes/vegan-baked-stuffed/lemon-dijon-whole-roasted-cauliflower/

Made this for company - everyone loved it.  Burned the casserole, so be sure to spray or rub with oil.  The second recipe listed is yet to be tried but looks like a great alternative - with maple syrup.

Makes 1 whole cauliflower Ready In: 1 hour

INGREDIENTS:

1 (small to medium) head cauliflower

3 tablespoons Dijon mustard 3 tablespoons lemon juice
1 tablespoon drained capers 3 cloves garlic, minced

2 tablespoons nutritional yeast

1⁄4 cup plus 1 tablespoon chopped fresh parsley, divided

1⁄4 teaspoon turmeric
1⁄4 teaspoon red pepper flakes

1 tablespoon sesame seeds, for garnish

1⁄2 teaspoon red pepper flakes, for garnish

Lemon Dijon Whole Roasted Cauliflower

This whole roasted cauliflower recipe is a fun way to add some versatility to dinner! The cauliflower is coated in a creamy sauce made with Dijon mustard, lemon juice, and capers, and then roasted in a Dutch oven. The result is a tender, flavorful, slightly spicy cauliflower roast that’s great as a side dish or appetizer. For best results, be sure to use a good quality Dijon mustard.

By Ashley Madden

1 Preheat the oven to 425°F. Trim the leaves from the cauliflower, and cut off the stem so the cauliflower can stand upright.

2 Combine the Dijon mustard, lemon juice, capers, garlic, nutritional yeast, 1 tablespoon chopped parsley, turmeric, and red pepper flakes in a small blender; blend until smooth. (If you don’t have a small blender, use an immersion blender, or skip the blender altogether, finely chop the capers, and whisk the sauce ingredients together in a small bowl.)

3 Use a pastry brush to coat the cauliflower with about half of the lemon Dijon sauce.

4 Place the cauliflower in a Dutch oven, cover with lid, and roast for 30 minutes. After 30 minutes, baste the cauliflower with more lemon Dijon sauce, then cover pan and roast for 20 more minutes. Baste one more time with lemon Dijon sauce, then return cauliflower to oven to cook, uncovered, for 10 minutes.

5 Remove pan from the oven, and carefully remove the cauliflower from the pan. Garnish with remaining 1⁄4 cup chopped parsley, sesame seeds, and red pepper flakes. Serve whole, or slice into wedges.

And FROM COOKIEANDKATE.COM

★★★★★

 

4.9 from 40 reviews

This whole roasted cauliflower is slathered with the most delicious turmeric-spiced yogurt! You’re going to love it. Recipe yields 4 servings.

SCALE

INGREDIENTS

• 1 medium cauliflower (2 pounds)
• 3 tablespoons extra-virgin olive oil, divided, plus more for drizzling
• 2 tablespoons fresh lemon juice, plus more to taste
• 4 cups mixed spring greens
• ½ cup chopped mixed fresh herbs (any combination of cilantro, mint and/or parsley)
• ¼ cup toasted pine nuts or slivered almonds
• Fine sea salt and freshly ground black pepper

Spiced Turmeric Sauce

• ½ cup whole milk Greek yogurt
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 garlic clove, minced
• ¼ teaspoon ground cumin
• ¼ teaspoon ground coriander
• ¼ teaspoon turmeric
• ¼ teaspoon maple syrup or honey
• ½ teaspoon fine sea salt
• Pinch of cayenne pepper

INSTRUCTIONS

1. Preheat the oven to 400 degrees Fahrenheit and loosely line a baking sheet with aluminum foil.
2. Slice the bottom of the core off the cauliflower so that it sits evenly on the baking sheet. Drizzle 1½ tablespoons of the olive oil over the cauliflower and use your hands to coat it evenly. Sprinkle with salt and pepper and roast for 45 minutes.
3. To make the sauce: In a small bowl, combine the yogurt, olive oil, lemon juice, garlic, cumin, coriander, turmeric, maple syrup, salt, and cayenne.
4. Remove the cauliflower from the oven and use a fork to gently start to pull apart the crevices of the cauliflower. Pour another 1½ tablespoons of olive oil and the lemon juice over the cauliflower, especially into the crevices. Return the cauliflower to the oven and roast for another 15 minutes.
5. Remove the cauliflower from the oven and spread ¼ of the yogurt sauce all over. Roast for another 15 minutes.
6. In a large bowl, toss the spring greens with a drizzle of olive oil, a squeeze of lemon, and a pinch of salt. Set aside for now.
7. Remove the cauliflower from the oven. It should be tender outside and fork-tender inside. Top the cauliflower with more sauce and sprinkle with the herbs and toasted pine nuts. Slice into quarters and serve with the salad and the remaining sauce on the side.

NOTES

Reprinted from Love & Lemons Every Day by arrangement with Avery, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2019, Jeanine Donofrio.

Make it nut free: Technically, pine nuts are seeds, but they can be problematic for those with nut allergies. To be safe, substitute pepitas (green pumpkin seeds) for the pine nuts or almonds.

Make it dairy free/vegan: I haven’t tried, but I suspect that you could use plain vegan yogurt in place of the Greek yogurt. Please leave a comment if you try it!

Aji Verde - a not so authentic Peruvian sauce, but VERY delicious

Aji Verde (Spicy Peruvian Green Sauce)

• https://cookieandkate.com/aji-verde-recipe/

• Author: Cookie and Kate
 
• Prep Time: 10 minutes
 
• Total Time: 10 minutes
 
• Yield: 1 1/4 cups 1x
 
• Category: Sauce
 
• Method: Food processor
 
• Cuisine: Peruvian

★★★★★

 

4.8 from 57 reviews

Learn how to make the best aji verde sauce! Aji verde is spicy Peruvian green sauce, made with cilantro, jalapeños, and a little mayonnaise and Parmesan. It is utterly irresistible drizzled onto tacos and more! Recipe yields about 1 1/4 cups.

My bunch of cilantro only came to 1 cup, and I made this vegan by using Follow Your Heart Veganaise, and substituting 2 Tbsp of nutritional yeast for the parmesan.  I used only one jalapeño and it was just perfect for my taste.  It is DELICIOUS.  Planning to serve on broccolini tomorrow.  I hope we don't use it up by then! I'll have lime on hand to brighten it up if needed.  I think you can use this on anything! 

SCALE

INGREDIENTS

• 1/2 cup mayonnaise
• 2 cups lightly packed fresh cilantro, mostly leaves but small stems are ok (from 1 big bunch of cilantro or 1 1/2 medium)
• 2 medium jalapeños, seeds and membranes removed but reserved, roughly chopped
• 2 cloves garlic, roughly chopped
• 1/3 cup (1 ounce) grated Cotija or Parmesan cheese
• 1 tablespoon lime juice
• 1/4 teaspoon fine sea salt

INSTRUCTIONS

1. In a food processor or blender, combine all of the ingredients. Blend until the cilantro has broken into very tiny pieces and the sauce is green and mostly smooth (no matter how long you blend it, it will still have some texture to it).
2. Taste, and adjust if necessary. This sauce is intentionally bold and spicy and I usually think it’s just right as written. However, if the flavor is too overwhelming, blend in 1 tablespoon of olive oil while running the food processor. If it’s not spicy enough, add some of the reserved jalapeño seeds and blend again. If it doesn’t have enough zip, add another tablespoon of lime juice and/or a pinch of salt.
3. Aji verde keeps well in the refrigerator, covered, for about 1 week.

NOTES

Make it dairy free: Simply omit the Parmesan. To temper the flavor a bit, drizzle in 1 to 2 tablespoons olive oil while running the food processor.

Make it vegan: I think you could replace the mayonnaise with equal parts vegan sour cream, and omit the cheese. Or for a similarly creamy cilantro sauce, try my avocado dip. You can add extra jalapeño if you want it to be more spicy. 

Afghan-Style Grilled Eggplant with Tomato Sauce, Yogurt and Herbs

 From the Washington Post Ellie Krieger, food section 7/7/2021 - based on the traditional Afghan borani baijan but the eggplant is grilled (or roasted) and not fried.  Serve at room temperature or warm. Can be a meal, maybe with grilled flatbread.

This was REALLY good - I happened to have grilled eggplant slices on hand from the day before (prepared for pasta alla norma), and that saved me time.  Although, I also had a white potato that I wanted to use, so I roasted that, and added it to the dish.  All eggplant would have been wonderful. 

I had a lot of cherry tomatoes, so I used those.  There wasn't too much liquid to go around, but it was very tasty.  I skimped on the mint because I was too lazy to go outside to get more, but the bites with mint were super special.  I didn't have cilantro, so I can't speak to that.  Definitely a keeper! 

The grilled eggplant and onion, and the yogurt sauce can be kept for 3 days in the fridge.

INGREDIENTS:

3/4 cup non-dairy, low fat or whole milk plain yogurt

2.5 tsp (2 large cloves) finely grated garlic, divided

2 Tbsp water, plus more as needed

3 small or 2 medium firm, globe eggplants, about 1.5 pounds total, trimmed and sliced 1/2" thick

1/2 medium red onion (~4 oz) sliced 1/3" thick

4 Tbsp olive oil, divided

1 tsp kosher salt, divided

1 pound fresh, ripe tomatoes, chopped, with their juices (or sub 28 oz can no salt added diced tomatoes with their juices)

1/2 tsp sweet paprika

1/4 tsp ground turmeric

1/4 tsp freshly ground black pepper

2 Tbsp chopped fresh mint leaves

2 Tbsp chopped fresh cilantro leaves

DIRECTIONS:

1) in a medium bowl, combine yogurt with 1/2 tsp of garlic and, if needed, water, 1 Tbsp at a time, until the yogurt is the consistency of thin pancake batter and can be easily drizzled.  Cover and refrigerate until needed.

2) Preheat the grill or a grill pan over a medium-high heat.  Brush both sides of the eggplant and onion with 3 Tbsp of the oil, then sprinkle with 1/2 tsp salt

3) Working in batches, if necessary, grill the eggplant and onion until tender and have grill marks, 3-4 minutes per side for the eggplant and 2-3 minutes per side for the onion.  Transfer the grilled vegetables to a plate.

4) In a large, deep skillet with a lid over medium-high heat, heat the remaining 1 Tbsp of oil until shimmering.  Add the remaining 2 tsp garlic and cook, stirring until it turns pale golden, 20-30 seconds.  Add the tomatoes, paprika, turmeric, remaining 1/2 tsp salt and the pepper and cook, stirring frequently until the tomatoes have broken down and have become thick and saucy, about 6 minutes.  If the mixture seems dry, add 1-2 Tbsp of water.

5) Stir 2 Tbsp of water into the skillet, then add the eggplant and onions, gently nestling them into the sauce and spooning some of the sauce over them. Reduce the heat to low, over, and simmer until the eggplant is very tender and has absorbed some of the sauce, but it still retains its shape, 5-7 minutes.  Remove from the heat and let cool.

6) To serve, spread about 1/2 cup of the yogurt on a serving platter or divide it among individual plates, with each plate getting 2 Tbsp.  Layer the saucy eggplant mixture on top of the yogurt, then drizzle with the remaining y0ogurt and sprinkle with the mint and cilantro.  

Spicy walnuts - from FOK

I can see how these can be addictive.  They have a surprising amount of sugar for a FOK recipe - but I guess because it's maple sugar its ok.  I used coconut sugar because that's what I had, and cut the chipotle quite a bit, but I think I'll use a little more next time. 

This was meant to be prepared in a dehydrator, but if you don't have one, roast at 170 (or your oven's lowest temperature). 

My major mistake was using only 1 cup of walnuts for this first endeavor.  They'll be gone shortly!!

Ingredients:

1 cup walnuts

2 cups water

Soak the walnuts for 3-4 hours.  Drain and discard the water (I tasted it - quite bitter)

• 1 1/2 tsp cinnamon 
• 1/2 tsp chipotle powder 
• 1/2 cup maple sugar, finely ground 
• 1 1/2 tsp sea salt 

To prepare the mixture, place walnuts in a mixing bowl with the remaining ingredients and toss well.

Line a cookie sheet with parchment paper.  Roast at the lowest oven temperature (usually 170) for 1-2 hours.  Check after an hour to be sure they are not burning. 

Remove them from the baking sheet when you take them out of the oven, so they stop cooking. 

Enjoy!

 

Lemony lentil and chickpea salad with radish and herbs

https://cookieandkate.com/lemony-lentil-and-chickpea-salad-with-radish-and-herbs/ 

This is SO good.  It was OK when I was missing dill and didn't have enough lemon BUT today I added dill, lemon and a little more mint ... and it was AMAZING!  Definitely will do again.  Commented on Cookie and Kate, which I don't usually bother ... but should, since I depend on other people's comments. 

Served with arugula and extra lemon. 

Lemony Lentil and Chickpea Salad with Radish and Herbs

• Author: Cookie and Kate
 
• Prep Time: 20 mins
 
• Cook Time: 25 mins
 
• Total Time: 45 minutes
 
• Yield: 4 to 6 1x
 
• Category: Salad
 
• Method: Stovetop
 
• Cuisine: French

★★★★★

 

4.7 from 50 reviews

A fresh and filling bean salad flavored with lemon and fresh mint and dill. Use steamed lentils and canned chickpeas for a meal ready in under 20 minutes. This salad keeps well for a few days in the fridge and packs great for lunch!

SCALE

INGREDIENTS

Lentils (cook your own, using the ingredients below, or use one 17-ounce package of steamed French lentils instead)

• 2 cups dried black beluga lentils or French green lentils
• 2 large garlic cloves, halved lengthwise
• 2 tablespoons olive oil

Lemon dressing

• 1/4 cup fresh lemon juice (about 2 medium lemons’ worth)
• 2 tablespoons olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• 1 clove garlic, pressed or minced
• 1/4 teaspoon fine-grain sea salt
• Freshly ground black pepper, to taste

Salad

• 1 can (15 ounces) chickpeas, rinsed and drained, or 1 1/2 cups cooked chickpeas
• 1 big bunch of radishes, sliced thin and roughly chopped
• 1/4 cup chopped fresh, leafy herbs, chopped (combination of mint and dill recommended)
• Optional garnishes: sliced avocado, crumbled feta or goat cheese, handful of fresh leafy greens

INSTRUCTIONS

1. To cook the lentils: Pick over the lentils to remove any bits of debris. Rinse the lentils under running water in a mesh colander. In a medium pot, combine the lentils, halved garlic cloves, olive oil and 4 cups water. Bring the water to a boil, then reduce heat to a gentle simmer and cook until the lentils are cooked through and tender, which will take somewhere between 20 to 35 minutes. Drain the lentils and discard the garlic cloves.
2. To make the dressing: Whisk together the ingredients in a small bowl. If you’re using pre-steamed lentils instead of cooking your own, add an extra clove of minced garlic and an extra tablespoon of olive oil.
3. In a large serving bowl, combine the lentils, chickpeas, chopped radishes and herbs. Drizzle in the dressing and toss to combine. Serve with avocado, crumbled cheese or fresh greens if you’d like.

salad dressings - vinaigrettes

 From cookieandkate.com

Basic Vinaigrette (Plus Variations!)

• Author: Cookie and Kate
 
• Prep Time: 5 minutes
 
• Total Time: 5 minutes
 
• Yield: 3/4 cup 1x
 
• Category: Salad dressing
 
• Method: By hand
 
• Cuisine: French

★★★★★

 

4.9 from 125 reviews

Here’s my go-to vinaigrette recipe! It’s so easy to make and tastes way better than store-bought dressings. You can change up the flavors by choosing the vinegar that suits your salad best. Recipe yields 3/4 cup dressing, enough for about 6 medium salads (assuming 2 tablespoons per salad).

SCALE

INGREDIENTS

• 1/2 cup extra-virgin olive oil
• 3 tablespoons vinegar of choice (balsamic vinegar, red wine vinegar, white wine vinegar)
• 1 tablespoon Dijon mustard
• 1 tablespoon maple syrup or honey
• 2 medium cloves garlic, pressed or minced
• 1/4 teaspoon fine sea salt, to taste
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. In a liquid measuring cup or bowl, combine all of the ingredients. Stir well with a small whisk or a fork until the ingredients are completely mixed together.
2. Taste, and adjust as necessary. If the mixture is too acidic, thin it out with a bit more olive oil or balance the flavors with a little more maple syrup or honey. If the mixture is a little blah, add another pinch or two of salt. If it doesn’t have enough zing, add vinegar by the teaspoon.
3. Serve immediately, or cover and refrigerate for future use. Homemade vinaigrette keeps well for 7 to 10 days. If your vinaigrette solidifies somewhat in the fridge, don’t worry about it—real olive oil tends to do that. Simply let it rest at room temperature for 5 to 10 minutes or microwave very briefly (about 20 seconds) to liquify the olive oil again. Whisk to blend and serve.

NOTES

Balsamic vinegar: Makes a bold, slightly sweet dressing that is wonderful on green salads with fruit, such as apples, strawberries or peaches.

Red wine vinegar: Packs a punch and works well with other bold flavors and bright veggies, like tomatoes, bell peppers, cucumber, cabbage and more (think Greek salads).

White wine vinegar: This is a more mellow vinegar and it’s especially nice with more delicate flavors like cucumber and sweet corn. It’s lovely on just about every green salad out there.

Greek/Italian variation: Use red wine vinegar. Add 1 to 2 teaspoons dried oregano and, optionally, a pinch of red pepper flakes.

▸ NUTRITION INFORMATION

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.

Mango Lassi

From The Good Gut (about the microbiome)  Taking Control of Your Weight, Your Mood and Your Long-Term Health by J and E Sonnenburg  2015

In the interest of increasing fermented foods as probiotics, this is made with Kefir, which tastes like liquid yogurt.  It is fermented milk - could be cow, goat, sheep, etc.  It was first noted by shepherds who realized that the milk they were carrying thickened and bubbled in the day's heat.  In its original form:

Serves 2; 3 grams of fiber per serving

INGREDIENTS:

2.5 cups plain, unsweetened kefir

2 cups frozen mango chunks

1 tsp ground cardamon

1 tsp chopped fresh mint

1 Tbsp honey

Water and/or ice for desired consistency

(I added a banana and an extra fresh mango to cut the tart taste.  This adds to the fiber, but also the sugar.)

DIRECTIONS:

Combine all ingredients and blend until smooth.  Add water or ice for desired consistency.