Even though I already finished the Natural Chef program at Bauman College, I still want to catch you guys up on the rest of what I did there.
For our fifth homework assignment, we had to go to a farmer’s market, pick out an organic farm, find out some information about them, and design a day’s worth of recipes using what they had available – two recipes each for breakfast, lunch and dinner. Additionally, two of the recipes had to be raw.
I chose Lopez Farms at the San Leandro Bayfair farmers market. They’re not certified organic, but they are pesticide-free which is good enough for me. Here is what they had in mid-December.
(Their lettuce was only $1 a head last weekend – score!)
It was tougher for me to come up with breakfast recipes than lunch or dinner. I didn’t want to resort to a tofu scramble, so it was difficult to find a way to use multiple vegetables in breakfast dishes. Here is what I came up with.
Savory Amaranth Porridge
To make a thinner porridge, just add more broth or some water. I love adding fennel seed to breakfast recipes because it’s reminiscent of a sausage-ey flavor.
8 oz tempeh, cubed
2 Tbs virgin coconut oil
1/2 medium red onion, minced
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp fennel seed
1/4 tsp celery seed
1/2 lb brussels sprouts, trimmed and shredded
2 carrots, shredded
1/2 lb cremini mushrooms, diced
1 cup amaranth
3 1/2 cups vegetable broth
2 Tbs nutritional yeast
sea salt
freshly ground black pepper
1/4 cup pine nuts, toasted
1. Bring a medium pot of water to a boil. Add the tempeh and simmer 20 minutes. Drain and allow to cool. When cool enough to handle, crumble the tempeh and set aside.
2. Place the coconut oil in a large pan over medium high heat. Add the onion and saute 1 minute. Add the cumin, paprika, fennel seed and celery seed and cook for 30 seconds, stirring constantly. Add the brussels sprouts, carrots and a large pinch of salt and saute for 4 minutes, stirring frequently. Add the mushrooms and continue to cook for 6 minutes, stirring frequently. Add the tempeh, mix and remove from heat.
3. Meanwhile, place the amaranth and broth in a medium pot and bring to a boil. Turn the heat down to medium and simmer for 20 minutes.
4. Add the vegetable mixture to the amaranth, stir well and continue to simmer for 10 minutes, until most of the water is absorbed. Remove from the heat and stir in nutritional yeast and salt and pepper to taste.
5. Serve hot, topped with toasted pine nuts.
Servings: 4
Amount Per Serving
Calories 487.93
Calories From Fat (40%) 195.13
% Daily Value
Total Fat 23.17g 36%
Saturated Fat 8.6g 43%
Cholesterol 0mg 0%
Sodium 430.23mg 18%
Potassium 976.63mg 28%
Total Carbohydrates 52.86g 18%
Fiber 10g 40%
Sugar 4.18g
Protein 25.33g 51%
Ginger Beet Smoothie
Beets for breakfast? Why not?
3 medium beets
1 tsp grated fresh ginger
2 prunes, chopped
1 cup freshly squeezed orange juice
2-3 tsp agave nectar
1 cup ice
1. The night before, preheat the oven to 400. Wrap each beet in foil and bake for 1 hour. Allow to cool and refrigerate overnight.
2. Unwrap the beets, use a spoon to scrape the skin off and cut into pieces.
3. Place the beets and all remaining ingredients in the blender, starting with 2 tsp agave nectar. Blend until smooth. Taste and add more agave nectar if needed. Serve cold.
Servings: 2
Amount Per Serving
Calories 159.65
Calories From Fat (3%) 4.18
% Daily Value
Total Fat 0.5g <1%
Saturated Fat 0.07g <1%
Cholesterol 0mg 0%
Sodium 97.48mg 4%
Potassium 713.39mg 20%
Total Carbohydrates 38.2g 13%
Fiber 4.31g 17%
Sugar 29.95g
Protein 3.05g 6%
For lunch, a little soup ‘n’ salad…
Creamy Cauliflower & Chickpea Soup with Parsley Coulis
1 head cauliflower, cut into florets
1 Tbs virgin coconut oil
1/2 tsp garam masala
1/4 tsp ground coriander
1/4 tsp ground cardamom
1/4 tsp turmeric
1 dash cayenne pepper
1 medium yellow onion, diced
1 cloves garlic, chopped
1 1/2 cups cooked chickpeas
1 1/2 cups non-dairy milk
2-2 1/2 cups vegetable broth
1 Tbs fresh lemon juice
1 Tbs nutritional yeast
1 tsp sea salt
1/4 tsp white pepper
Parsley Coulis
1 cup loosely packed fresh parsley
2 tsp fresh lemon juice
1 tsp extra virgin olive oil
2 Tbs water
1. Steam the cauliflower florets for 20 minutes, or until very soft.
2. Meanwhile, heat a large pot over medium heat and add the coconut oil. Add the garam masala, coriander, cardamom, turmeric and cayenne and cook for 1 minute, stirring and swirling the oil almost constantly. Add the onion and garlic and cook for 10 minutes or until the onions are soft, stirring frequently and being careful not to let it burn.
3. Transfer the onion mixture to a blender and add the chickpeas and milk. Blend until smooth and pour back in the pot.
4. Place the cauliflower and 2 cups of broth in the blender and blend until smooth. If your blender is small you may need to do this in batches. Pour into the pot with the onion mixture.
5. Add the lemon juice, nutritional yeast, salt and white pepper to the soup and whisk to combine. If the soup is too thick, add 1/2 cup broth. Heat the soup, whisking occasionally, until heated through. Taste the soup and add more salt, pepper or cayenne if needed.
6. Meanwhile, rinse the blender. Place the coulis ingredients (parsley through water) in the blender and blend until as smooth as possible, stopping to scrape down the sides.
7. To serve, ladle the soup into four bowl and drizzle the coulis over each serving.
Servings: 4
Yield: 4 servings
Amount Per Serving
Calories 321.49
Calories From Fat (22%) 69.56
% Daily Value
Total Fat 8.05g 12%
Saturated Fat 3.55g 18%
Cholesterol 0mg 0%
Sodium 907.59mg 38%
Potassium 1529.58mg 44%
Total Carbohydrates 51.85g 17%
Fiber 15.63g 63%
Sugar 14.08g
Protein 17.02g 34%
Poppy Seed Coleslaw
This stuff is like coleslaw crack. I easily could have eaten all four servings at once. So good!
1 small head cabbage, shredded
1 red bell pepper, julienned
1 carrot, shredded
1 celery stalk, shredded
1/2 cup cashews, soaked overnight
1/4 cup water
2 Tbs fresh orange juice
1 Tbs extra virgin olive oil
1 Tbs white wine vinegar
1 tsp agave nectar
1/8 tsp dry mustard
1 dash onion powder
1 dash garlic powder
3/4 tsp sea salt
freshly ground black pepper
1 tsp poppy seeds
1. Place cabbage, red pepper, carrot and celery in a large bowl.
2. Drain the cashews and place them in a blender. Add the remaining ingredients except poppy seeds to the blender (water through black pepper). Blend until smooth, stopping to scrape down sides if needed. Taste and adjust seasonings.
3. Pour the dressing over the vegetables and add the poppy seeds. Mix thoroughly and serve immediately.
Servings: 4
Amount Per Serving
Calories 227.33
Calories From Fat (50%) 113.69
% Daily Value
Total Fat 13.4g 21%
Saturated Fat 2.24g 11%
Cholesterol 0mg 0%
Sodium 412.5mg 17%
Potassium 643.03mg 18%
Total Carbohydrates 24.01g 8%
Fiber 6.82g 27%
Sugar 11.78g
Protein 7.02g 14%
For my dinner recipes, I tried to be a little more fancy.
Lemony Raw Swiss Chard Salad
This tasty raw salad is best the day it is made.
1 bunch chard, stems removed, torn into bite-size pieces
3 Tbs extra virgin olive oil
5 tsp fresh lemon juice
2 pinches sea salt
freshly ground black pepper
1 small shallot, thinly sliced
1/4 cup raisins
1 tsp lemon zest
1. Place the swiss chard in a large bowl. Place the olive oil, lemon juice, salt and a few grinds of black pepper in a small jar, close the lid and shake until well combined. Taste the dressing and add more salt or pepper if needed. Pour the dressing over the chard. With clean hands, massage and squeeze the chard until it reduces in size and feels more tender, a few minutes. Refrigerate for 1 hour.
2. Place the shallots in a small bowl and cover with water. Set aside for 1 hour.
3. After an hour, drain the shallots. Add the shallots to the chard and mix well. Transfer the chard to a serving bowl. Sprinkle the raisins, lemon zest and more freshly ground black pepper over the salad. Serve cold.
Servings: 4
Amount Per Serving
Calories 217.26
Calories From Fat (43%) 92.81
% Daily Value
Total Fat 10.53g 16%
Saturated Fat 1.46g 7%
Cholesterol 0mg 0%
Sodium 410.09mg 17%
Potassium 876.52mg 25%
Total Carbohydrates 30.17g 10%
Fiber 2.49g 10%
Sugar 7.6g
Protein 5.03g 10%
Tofu & Potatoes En Papillote with Leeks & Parsley Pesto
En Papillote is just a fancy term for “in paper”. The red wine marinade gives the tofu a really pretty rosy color and great flavor. And, the parsley pesto is good with everything – especially pasta!
1 lb extra-firm tofu
2 cups red wine
2 Tbs balsamic vinegar
2 Tbs tamari
2 Tbs fresh lemon juice
2 cloves garlic, smashed
1 1/2 lb yukon gold potatoes, sliced 1/4-inch thick
1 leek, halved, rinsed and thinly sliced
Parsley Pesto
1/4 cup walnuts, lightly toasted
1 1/2 tsp white miso
1 Tbs nutritional yeast
1 clove garlic, chopped
1/4 tsp sea salt
1 1/2 cups packed fresh parsley
1/4 cup extra virgin olive oil
lemon slices, for garnish
1. Pat excess water off of the tofu. Place the tofu on a plate and place another plate on top. Balance a few heavy objects such as canned food on the top plate and press the tofu for 30 minutes. Drain the excess water. Place the tofu on its side and carefully slice the tofu into eight thin pieces.
2. Combine the red wine, balsamic vinegar, tamari, lemon juice and smashed garlic in a container large enough to hold the tofu slices. Submerge the tofu and marinate for at least 1 hour. Drain.
3. Preheat the oven to 375F.
4. Cut four pieces of parchment paper into 15″ x 15″ squares. Fold each square in half. Draw a large half heart shape on each rectangle and cut out. Open each piece flat.
5. Place one piece of tofu on one side of a parchment heart. Place two to three potato slices on top, then layer another piece of tofu and a few more potato slices. Top with one fourth of the leeks.
6. Fold the paper over the ingredients so that the edges meet. Starting from the top of the heart, fold and crimp both edges of the paper so that the packet is sealed, overlapping the folds and twisting the bottom corner. Repeat with the remaining paper and ingredients.
7. Place the packets on a baking sheet and bake for 40 minutes.
8. Meanwhile, prepare the pesto. Place the walnuts in a food processor and process until they are the size of breadcrumbs. Add the miso, nutritional yeast, garlic and salt and pulse until combined. Add the parsley and process until finely chopped. With the processor running, drizzle in the olive oil slowly. You may not need to use all of the oil.
9. To serve, open the packets and top with pesto and a lemon slice.
Servings: 4
Amount Per Serving
Calories 431.98
Calories From Fat (49%) 210.98
% Daily Value
Total Fat 24.1g 37%
Saturated Fat 3.11g 16%
Cholesterol 0mg 0%
Sodium 230.15mg 10%
Potassium 920.72mg 26%
Total Carbohydrates 40.04g 13%
Fiber 7.46g 30%
Sugar 3.11g
Protein 17.16g 34%
Vegan Homemade 