PFMs in the Kitchen: Yummy Lentil Soup with Wilted Greens

okay, it only took a week for me to get it together but here is my recipe for lentil soup.  it is the perfect way to cook up a lot and eat for as long as you can stand it.  you can even freeze half and have it as a quick lunch/dinner solution for another day.  hope you enjoy it as much as i did mine!

You need: 

2 16oz. packages of brown lentils

1 onion, peeled and chopped

5-6 cloves garlic, peeled and chopped
1 can tomato paste (preferably organic)
2-inch piece of ginger, peeled and chopped (eliminates gas and aids digestion)
6-7 bay leaves (eliminates gas)
4 stalks celery, chopped
2 stalks scallion, halved
1 package frozen loose corn
1/4 tsp cayenne pepper (more if you like heat - cayenne is healing to the digestive tract)
2 T Trader Joe's 21 Seasonings
1T Tamari gluten free Soy Sauce like San-J
Sea salt to taste
Trader Joe's Organic Greens mix,  washed and on the side


Prep time: 30 mins
Cooking time: 1 hour-2 hours (depending on how slow you want to cook it)

How to:

Rinse your lentils and put them in a large pot.  Fill with water  (as high as it may go but leave room to prevent bubbling over).  Hint: have boiled water on the side to add to your stock in case boiling decreases your liquid. Put the pot on a medium high temperature adding your bay leaves to the water.  Bring to a boil, reduce fire to medium and let it continue to simmer for about 20 mins.  Add your chopped ginger.  After another 10 mins, add the tomato paste and continue to let it slow cook for another 10 mins.  Then add all garlic, onion, celery, scallion, corn and seasonings. Cook for another 20 mins.  Add salt to taste.  Once done and served, add a handful of washed greens and stir in for a quick green addition. An extra fun addition is some chopped ripe avocado that turns up the volume on delicious!! Yum!! xo Sesheta

PFMs in the Kitchen: Tempeh with Soba Noodles and Braised Kale

When it comes to ingredients I generally try to keep it short and simple. This recipe is an exception, but don't be intimated...promise you this dish is easy to make and happens to be vegan/gluten-free (be sure to read the labels on the King Soba noodles to find the GF ones.) Plus if you're like me and a creamy peanut butter sauce sounds more than appetizing...read on.

Psst, first I want to share an insider tip about cooking tempeh (a fermented soybean product.) Whether this is your first time using it in a recipe or you're a seasoned tempeh eater like myself- there's a little trick to keeping it a bit more moist and juicy: before you pan-fry or saute it, boil it. Yup, take the tempeh out of the package, toss it into a pot of boiling water and cook it for anywhere from 15 minutes to an hour, depending on how much time you can spare. The longer you boil it, the less dry it will be when you crisp it up in the oil...you can experiment and see that it really makes a difference. Now on to what seems to be our fall dietary trend...healthy comfort food. Eat up!

You need: 

1 package King Soba noodles (we used the Brown Rice Wakame)

1 package Lightlife Soy Tempeh  diced into 1-inch cubes

grapeseed oil (great for frying)

2 bunches of kale, rinsed and chopped

1 tbsp coconut oil

4 cloves garlic, crushed
1-inch piece of ginger, peeled and chopped
1/4 cup water

4-5 scallions

sea salt

black pepper 

How to:

Cook the soba noodles according to the package. In a skillet, add 1-2 inches of grapeseed oil on medium heat. Remove your tempeh from the boiling water (see above) and put it in the skillet, cooking it until golden brown (about 5 minutes on each side.) Then take the tempeh out of the pan and put it on a paper towel to soak up some of the excess oil. Meanwhile, in another skillet, add the coconut oil. Toss in the ginger and garlic, saute for about 30 seconds. Add the kale and water- stir and saute for 4-6 minutes...the kale will turn a beautiful green color and wilt slightly. Remove from the heat and using tongs put the kale, tempeh, and noodles all together in a large serving bowl. Pour the sauce over everything, while tossing gently with the tongs.

  

Sauce*: 

1/2 cup natural creamy peanut butter

1/4 cup honey

1/4 cup apple cider vinegar

1/4 cup shoyu

1-inch piece of ginger, peeled and chopped

1-2 garlic cloves, peeled and chopped

1 tbsp toasted sesame oil

1 pinch cayenne pepper

1 cup water (for consistency) 

*In a blender, simply puree these ingredients together. Pour this sauce over noodles, tempeh and kale. Mix well and garnish with scallions. Et voila! Serves 4-5. xoxo Becca

Why I love these ingredients: 
Because tempeh is made from the whole soybean, it contains all of the bean’s naturally occurring vitamins, minerals, antioxidants and fiber. This plant-based soy protein has a chewy, grainy consistency that makes it a good substitute for meat in many recipes. 

Modified recipe via Andrea Beaman

A Day in the Life: Soup is comfort

this is a super late post because sometimes life gets in the way of what usually happens.  i spent most of the day nursing my sick little one back to health (still in progress) and that was in addition to packing lunches, checking homework, cleaning the bathroom, running to the orthodontist and cooking dinner.  somehow it isn't that surprising that i wasn't able to post until now.  and even still, this is just a prelude post to my next post where i share my recipe for this scrumptious soup above.  

the weather has been fluctuating but i have officially entered into my warm comfort food mode.  i have been craving soups more and more.  if you are feeling me, then this will be a great add to your personal cookbook.  

...well, enjoy my pic and stay tuned for the details of how to recreate this for you and your loved ones. xo Sesheta

PFMs on the Town: Bday Bash at Seasons 52

what's more fun than having dinner with friends? having dinner with your friends on your birthday at Seasons 52.  as you can see, we had a good time sharing drinks, stories and really good food (though they need to step up their brussel sprout recipe lol).  most of the pics show all of us testing out the panorama camera feature on the iphone.  yes, iphone syndrome is a real sickness!

i had a great time and the best part is we've decided to make sure we do it much more often, instead of reserving the fun for birthdays. woo hoo!! that works for me :)  for now though, the birthday celebration continues!! and TGIF!!! xo Sesheta

PFMs in the Kitchen: Buckwheat Tabbouleh Wraps

With Labor Day around the corner, I'm taking full advantage of all those fresh herbs, tomatoes, and cucumbers that are still overflowing in my garden. Buckwheat Tabbouleh might be my favorite light dinner/bring-to-work-for-lunch-the-next-day. Perfect for summertime, this dish is both gluten-free and vegan...and it's a breeze to make, so I hope you try it! Eaten on it's own, or combined in a wrap with a generous amount of guacamole- ridiculously good. So good in fact, that we ate it too quickly and forgot to take pics of the whole shebang...but trust me there was originally a tortilla and guacamole involved. This classic Middle Eastern salad is best served at room temperature. Serves 4-6. 

For the Tabbouleh you need:

1 cup organic Buckwheat

2 tbsp chopped fresh mint

2 tbsp chopped fresh flat leaf parsley (I used oregano, but wasn't loving the flavor)

2 shallots, chopped fine

1 cucumber, diced

1-2 tomatoes, diced

1/4 cup extra virgin olive oil

juice of 1 large lemon

sea salt and ground pepper

4 gluten-free brown rice tortillas, to serve (I like Trader Joe's)

For the Guacamole you need:

1 ripe avocado

1/2 fresh Serrano pepper, seeded and sliced

2 tbsp lemon juice

1 garlic clove, crushed

1 tomato, finely diced

How to:

Cook the Buckwheat according to package instructions. Transfer into a large heatproof bowl when done. Add the mint, parsley, shallots, cucumber, and tomatoes and mix thoroughly. Blend the olive oil and lemon juice together, then pour over the tabbouleh. Season and toss to mix. Chill for at least 30 minutes to allow the flavors to blend.

To make the guacamole, just scoop out the avocado into a bowl. Add the lemon juice, pepper, and garlic. Season to taste and mash with a fork to get a chunky consistency. Stir in the tomato.

Warm the tortillas in a dry frying pan, and serve either flat, folded, or rolled up with the tabbouleh and guacamole. When I'm bringing these with me to work for lunch, I just keep everything separate (wraps, guac, salad) until I'm ready to eat. The tabbouleh tastes even better the next day! xoxo Becca

PFMs in the Kitchen: Black Bean Tofu Tacos & Healthy Green Sauce

Growing up, Tofu Taco Nights in my house were something my brothers and I always looked forward to. Now my hubby and I created a version with black beans that might just be our favorite dinner to make. These are super tasty and satisfying. The Healthy Green Sauce is my own gluten-free, vegan alternative to sour cream. Line up your choice of toppings and crunch away! This makes enough filling for 10 shells. xoxo Becca

For the Taco Filling you need: 

1 tbsp extra virgin olive oil

1 medium yellow onion, finely chopped

1 small jalapeno pepper, finely chopped

12 oz soft organic tofu, drained and cut into 1/2-inch cubes (save the 2 oz for Sauce!)

1 15 oz can organic black beans, drained and rinsed

2 cloves garlic, finely chopped

2 tsp paprika

1/2 tsp chili powder

1 tsp ground cumin

approx 4 tbsp Newman's Own Mild Salsa

1 tsp sea salt

1 tsp black pepper

large handful pitted green olives, sliced in half 

For topping off your taco I recommend:

shredded romaine or mixed greens

grape tomatoes, halved

shredded Daiya cheese

sliced avocado

Cholula Hot Sauce

1 package Ortega Whole Grain Corn Taco Shells 
whatever else you can come up with!!!

Filling How To: 
Heat the oil in a deep saute pan over medium heat with the onions, jalapeno pepper and a pinch of salt, saute until softened, approx 6 minutes. Add the garlic, paprika, chili powder, cumin, saute another 2 minutes. Give it a taste and adjust to your liking! Add the black beans, soft tofu, salt, black pepper, and salsa. Reduce heat to medium-low, cover and cook about 10-15 minutes, stirring occasionally until the beans are heated, and flavors are blended. Remove cover, taste again and add seasonings as needed- due to the tofu absorption. Now add your green olives into the pan. You want to continue to cook down your filling until you get it to a less-watery consistency. Mexican food is all about the seasoning! Now build your tacos to your liking and top off with the Healthy Green Sauce.

For the Healthy Green Sauce you need:

2 oz soft organic tofu, cubed

slightly less than 1/4 cup Trader Joe's Unsweetened Coconut Milk Beverage

1/2 a large ripe avocado

juice of 1/2 a lime

1/2 tsp water

1 pinch sea salt

Sauce How To: 

 Put all ingredients into a mixing bowl and blend with an immersion hand blender until creamy. Pour on top of taco like you would sour cream. Completely healthy and delicious! 

PFMs in the Kitchen: Asian Pilaf (just like mom would make)

My mom is an incredible cook, baker, chef...period. I grew up the daughter of a health-food mom. Soda, Doritos, and Fruit Loops simply did not exist in my house. Chocolate was carob and I lived for soy-cheese sandwiches with avocado and tomato on sprouted bread. I came home from school and the house always smelled like good cooking. It was awesome. If only you could have been around when I was young and enjoying sea salted bread-sticks made from scratch, or super-delicious pizza with homemade dough. My best friend still talks about those dinners! Wow, Tofu Taco Night ruled. Of course times change, life gets complicated, and you can't always have your mom cooking and baking for you. Ha. I may not have much of her gifts in the kitchen, but I do love to eat lots of healthy, tasty food. So I try my best to encourage Leta to break out the pen and paper when she has something simple and yummy to share with me, especially since most of her recipes are either stored in her head or made up on the spot. I get instant inspiration from the best source! This dinner is a slight variation on her original recipe. Gotta change it up a bit you know (and can't give away all of Mom's secrets!)

You need:

1 small onion chopped

3 large garlic cloves chopped

3 tbsp coconut oil

1 tsp grated ginger

1 large handful orzo pasta (or spaghetti broken into 1-inch pieces)

1 cup brown rice

1 tsp vegetable bouillon (optional)

1/2 cup steamed broccoli

1/2 cup frozen peas

2 tbsp hoisin sauce 

1 tbsp red curry paste

1-2 tbsp tamari to taste

How to:

Cook the onions first in the oil, then add the garlic and ginger. Add the pasta to mix and stir until it's slightly browned and the onions are translucent. Add the rice and stir. Pour in 2 cups water and the veggie bouillon (if using) mix, and cover. After bringing it to a boil, simmer on low heat for about 20 minutes, then add the hoisin, red curry paste, and tamari. Cover and simmer for another 10 minutes, now stir in the frozen peas. Simmer again for another 10 minutes and give it a try to make sure the rice is cooked. Toss in the steamed broccoli at the end and mix well. Yum!

P.S. Don't feel too bad for me...I still get to pick up homemade granola on a regular basis!
xoxo becca

PFMs in the Kitchen: Pasta & Kale Casserole

A girl's gotta spice things up when her Italian hubby has tried just about every pasta dish under the sun. This casserole is a yummy combo of pasta, vegetables, and nutty-flavored cheese. Comfort food at its most delicious. I guess you could also call this a bake...but I liked the alliteration!

bowl 'o shallots

You need:

3 cups kale (leaves only, remove from stems)

3 potatoes, cubed

1 1/2 cups spiral pasta

1 shallot, sliced

1 large yellow onion, chopped

2 cloves garlic, chopped

 3 tbsp olive oil, plus extra for greasing

1 tsp cumin seeds

1 tsp caraway seeds

2/3 cup vegetable stock

3/4 cup Manchego cheese, thinly sliced or diced

3 tablespoons breadcrumbs

sea salt & black pepper

How to:

Preheat the oven to 400 degrees, and grease a deep baking dish with the olive oil. Cook the potatoes in boiling salted water for about 10 minutes until tender. Drain them and put them aside. 

At the same time I cooked the pasta in boiling salted water, according to the packet instructions until al dente. Add the kale in for the last 2 minutes of cooking time. Drain, then rinse well under cold water. 

Meanwhile, heat the olive oil in a large heavy frying pan and fry the onions and shallots for about 15 minutes on continuous low heat. They will be soft, sweet, and tasty! Add garlic and cook 3 minutes more. Stir in the spices and cook for one minute. Add the potatoes, pasta, and kale, and mix to combine, then season with salt & pepper. Spoon everything into the baking dish. Pour the stock over it all, then sprinkle with the cheese and breadcrumbs. Bake for 15 minutes or until the cheese is melted and bubbling here and there.

Happy Monday, my friends!

PFMs in the Kitchen: It's Frittata Time

Potatoes will always be number one in my book, right next to dark chocolate. When it comes down to it, I'll use any excuse to put potatoes in a dish. This particular recipe is kind of like having breakfast for dinner (I confess, this is another weakness of mine.) I don't claim to have invented the frittata...there are plenty of recipes floating around out there! But here's my cheese-less, vegetarian version that's easy to make and right in tune with what my body has been craving in this warmer weather...something light, fresh, and healthy.

The topping is actually just a simple variation of my well-known guacamole. 

Good stuff happening in here!

Potato Frittata with Avocado Topping

2 garlic cloves, minced

8 plum tomatoes, seeded and chopped

1 avocado, pitted and diced 

1/2 tsp chili powder

5 tsp fresh lemon juice

3 tbsp chopped fresh cilantro (or 2 tsp dried)

sea salt

5+ tablespoons olive oil

3 red potatoes, scrubbed, patted dry, halved, and cut crosswise into slices

6 large eggs

In a bowl, combine the tomatoes, avocado, lemon juice, chili powder, cilantro, and 1/2 of one garlic clove. Toss together to make a salsa-like topping. Season with a pinch of sea salt to taste. Cover and put in the fridge till ready to use.

Put 2 tbsp of olive oil in a heavy frying pan and heat over medium heat. Add the other clove- and-a-half of garlic in with the potatoes and 1/4 teaspoon sea salt. Stir and cover the pan, reducing the heat to medium-low. Cook for about 10 minutes, but keep checking and stirring to make sure the potatoes don't stick and are tender. 

Now add 3 tablespoon olive oil to the frying pan (do your best to spread it evenly) and heat over medium-high heat. In a small mixing bowl, beat the eggs with 1/2 teaspoon sea salt to blend.

Pour the eggs into the pan over the potatoes and garlic. Cook, and run a heatproof plastic spatula around the pan edge to occasionally loosen the frittata, until the sides are set, about 6 minutes. Cover and cook until the center is set, about 10-15 minutes (so check it after 9 minutes, could be sooner!) To loosen the frittata from the pan, run the spatula around the edge and under the center. Slide the frittata onto a plate and invert another platter on top. Hold together and flip! Cut the frittata into wedges and serve with the avocado topping. Best eaten right away while it's still real hot. I like a little ketchup with it, while my hubby likes hot sauce. You decide! Serves 4.