Wild Chive, Arugula, and Garlic Scape Pesto Pasta

Tonight's dinner came courtesy of Mother Nature and was almost entirely free, except for the pasta, slivered almonds, sea salt, and olive oil.

This time of year wild edibles in the allium family (chives, ramps, garlic) and greens (dandelion) are in abundance, and they make the perfect ingredients for a quick meal.

Last year's crop of collard and kale are putting on a blazing show of yellow flowers in my garden (making the bees happy!), and they're still producing tender green leaves.  The arugula is also flowering, and the leaves are sharp and spicy, making a nice base for pesto.

I added some garlic scapes, chives, slivered almonds, olive oil, and sea salt to the food processor and whisked up a batch of pesto to toss with penne pasta.

After blanching a generous handful of collards, kale, and dandelion greens, I tossed everything together.  This lovely meal came together in 15 minutes and it was ideal for a spring cleanse.  

CT Vegetarian Fest Recap

What an exciting weekend!  I am so happy to have been a part of the first Connecticut Vegetarian & Healthy Living Festival hosted at the CT Convention Center in Hartford this weekend.  Thank you to all who attended, volunteers who ensured everything ran smoothly (and for tracking down that elusive food processor!), vendors and non-profits who showcased amazing products and services, provided musical entertainment, and who screened the  brilliant documentary Vegucated.  It was a fabulous opportunity to connect with others of like-mind, and perhaps even open some minds (and hearts!) to the benefits of vegetarianism.

I've read anecdotal reports that approximately 5,000 people attended the event... in Hartford!  And not even for a UCONN game!!  Great job publicizing and spreading the word in advance!  In addition, hundreds of bags of canned goods were collected for organizations such as Food Not Bombs and the Connecticut Food Bank.  I hope someone enjoys the canned mango I donated!

I had a great time giving my presentation, "Waking the Taste Buds:  Foods of Spring."  It was a tough slot since Chef AJ and Ellen Jaffee Jones (Vegan on $4 a Day) were also presenting at the same time.  Decisions, decisions.  I was glad to see about 35 people huddled in close to hear me talk about healthy spring foods like asparagus, radishes, and quinoa.

I think the Asparagus, Radish, and Quinoa Salad with Dijon Vinaigrette, Pistachios and Herb Oil was a hit!

Here's some of the nice feedback I received:

"The class was extremely informative.  Mary was very kind and entertaining, and the quinoa salad was simple and delicious!  I will be going home to make some!  This class was sure a highlight."

" I enjoyed learning about the health benefits of some of the ingredients like asparagus.  Mary was very nice.  Thanks for the class!"

"Delicious recipe.  Easy to make.  Great idea to take along for upcoming cookouts, picnics, etc.  Informative nutrition information."

"Great recipe!  Very knowledgeable, personable presenter." 

[special thanks to:  Michael for photos, my cooking assistants Devin & Jessica, Carol for the good mood (ring), and my awesome mom, the roadie, editor, head cooking assistant, and everything else!!] 

yay - microphone!  wish I had my guitar!

nice crowd! 

 mixing the vinaigrette

here's the herb oil in progress 

getting it all lined up and ready to go

my mom doing her thing 

leftovers work really well in zucchini boats!

Waking the Tastebuds: Foods of Spring

I've been preparing all day today for my presentation this weekend at the first annual Vegetarian and Healthy Living Festival at the Connecticut Convention Center, and all I can think about is asparagus!  It's one of my favorite vegetables because it has that elegant, chi chi look, and yet it's so easy to prepare.  Just a quick dunk in a pot of boiling water, then a rinse of ice cold water and it's done.

I'm going to be demonstrating how to make a quick and easy salad with it along with a more common spring veggie, the radish.  These are like the yin and yang of the vegetable world:  One is prized and classy, while the other is more like the uncouth cousin nobody likes having around.  And yet, somehow, they come together in perfect familial harmony in the recipe I will be demonstrating on Sunday:  Asparagus, Radish and Quinoa Salad with Dijon Dressing, Chives, and Pistachios.

This is the same recipe I prepared for the "Planting a Chef's Garden" presentation I did last week, but it was such a hit that I decided to reprise it this weekend.  Plus, this will be a chance for those who weren't able to attend last week to get a taste.  It's so easy to make.

I hope you can stop by, say hello, and try a sample.  I'll also have cookbooks and aprons for sale - wheeeee!!

The Food Revolution Summit

This revolution will be televised... or even better, broadcast live on-line!  

During the week of April 28-May 6, there will be three interviews broadcast daily hosted by best-selling author, John Robbins. Tune in to learn cutting edge disease-beating, health-activating, age-reversing information that will help you and your family thrive and make a difference in the world. 

I've registered early and am looking forward to participating in this historic event.  You can join me by registering today:  

Food Revolution Summit Registration

Names you might recognize include NY Times best-selling authors Dr. Joel Fuhrman (Eat To Live) and Marianne Williamson (Spiritual Principles for Weight Loss); expert doctors such as Dr. Dean Ornish (Preventive Medicine Research Institute) and Dr. T. Colin Cambell (The China Study); culture-changers and icons such as Morgan Spurlock (Supersize Me) and Rory Freedman (Skinny Bitch); natural health pioneers such as Joseph Mercola (Mercola.com) and David Wolfe (Radiant Health Now); and food system innovators such as Ronnie Cummins (Organic Consumers Association), and many more inspiring visionaries.

Over seven days, you'll get training, inspiration and practical know-how from modern day heroes of health and sustainability. You'll get answers to burning questions, tools for dealing with family and peers, and practically useful insights, ideas, motivation and tips, all from the comfort and convenience of your phone or computer. I'll be listening and I hope you will, too.  Please join me for this exciting event!

Planting a Chef's Garden

It's been a busy week here at Well on Wheels headquarters.  On Wednesday I did a presentation called "Powered by Plants:  Healthy Whole Foods for the 21st Century Athlete" at New Milford Public Library. Even though there weren't many traditional athletes in attendance, all of the feedback afterward indicated that the nutrition information I provided was very helpful for the layperson considering a plant-based diet. Two people even commented that I've inspired them to try going vegan right away!  Woo!  That's always nice to hear.

The next day I was in Orange, CT giving a presentation called "Planting the Chef's Garden."  This was a fun one since I did a mini cooking demo of my new favorite spring vegetable salad, Quinoa with Asparagus, Radish, Pistachios, and Dijon Vinaigrette.  I also accompanied this with some clover sprouts drizzled with parsley and oregano oil and garnished with pretty little pansies from my garden.  Attendees also left with their very own pea seedling which I started last week.  It's so exciting to see them sprouting!

Here's an excerpt from another happy attendee:

Just wanted to say how much we enjoyed your session last
night at the Case Library in Orange. I just made the quinoa salad
that you had and my husband tasted it and loved it too. What a treat!!! 

Meatout Prep

In between raking, mulching, planting and cleaning, I've been doing some prep for tonight's Great American Meatout cooking class.

I cut a bunch of wild garlic chives form the yard - these will go nicely as a garnish on the Potato Leek and Fresh Asparagus Soup.

And to save a little time tonight, I blanched and cut the asparagus.  Everything tastes so green!

Red Pepper Stuffed with Sundried Tomato and Cashew Romesco (RAW)

I saw this recipe for Sundried Tomato and Cashew Romesco in Matthew Kenney and Sarma Melngailis' gorgeous Raw Food/Real World book and wanted to give it a try. It's a savory nut pate that can be served with veggies or crackers. The main seasoning is za'atar - kinda Mediterrannean, kinda Middle Eastern, with dried basil, oregano, thyme and sumac. I was thinking it might be a nice filling for stuffed peppers.

Since I need to eat more greens, I decided to top it with a big pile of arugula sprouts tossed in a simple Dijon vinaigrette. The slightly spicy dressing and bitter bite of the sprouts were the perfect contrast to the savory flavor of the filling and the sweet red pepper. To complete the light lunch, I served a simple slaw of shredded cabbage, carrot and red pepper on the side. More crunchy goodness!

The result: rich depth of flavor with gorgeous color contrasts. This one is definitely a keeper.

Red Pepper Stuffed with Sundried Tomato and Cashew Romesco, Sprouts and Dijon Vinaigrette (serves 2-4)

2 red peppers, cut in half
1 Tbls olive oil
sea salt

1 cup sundried tomatoes
1 cup raw cashews, soaked, drained and rinsed
zest of 1 orange (about 1 Tbl)
juice of 1 orange (about 1/4 cup)
2-3 Tbl olive oil
¼ cup lemon juice
2 Tbl miso
2 tsp za’atar spice (1/2 tsp dried basil, ½ tsp dried oregano, ½ tsp dried thyme, ½ tsp sumac)
1 tsp sea salt
fresh black pepper

1 handful of fresh sprouts
1 Tbl olive oil
1 Tbl Dijon mustard
1 tsp agave syrup
pinch of sea salt

Cut and seed red peppers. Drizzle with olive oil and sprinkle with sea salt, then set aside. Place all remaining ingredients in food processor and pulse until well combined. Add water if necessary to achieve thick, spreadable paste. Spoon ¼ of the mixture into each pepper half, then prepare sprouts. In a bowl, whisk together olive oil, mustard and sea salt. Toss sprouts in dressing, then place on top of stuffed pepper.

Food for Art

Last night I catered an artist reception for the "Art in a Healing Place" Art Place exhibit at the Yale Medical Building. The exhibit was gorgeous and I think everyone was pleased with the spread.

I made a nice Vegetable Crudites with Artichoke Butter Bean Dip, Morroccan Roasted Eggplant and Red Pepper Caviar with Pita Wedges, Pistacio Crusted Herbed Tofutti Cream Cheese Ball with Crackers, Kalamata Olive Tapenade on Crostini, Eggless Egg Salad on Endive Leaves (this one drew the most attention from newly converted non-vegans!), Cherry Tomato Halves with Avocado Cream and Fresh Fruit Platter.

Thanks to all who came and enjoyed!

Kalamata Olive Tapenade on Crostini, Eggless Egg Salad on Endive Leaves, Cherry Tomato Halves with Avocado Cream

Vegetable Crudites with Artichoke Butter Bean Dip

Red Lentil and Basmati Risotto with Carrots and Peas in a Carrot Butter Sauce

One of my clients requests low-fat vegan meals with no added oil. My challenge today was to make a risotto that was creamy and rich without using olive oil or soy margarine. I decided to do a twist on traditional risotto made with pearly and plump arborio rice by using the less starchy and more aromatic basmati rice.

Basmati is a staple of Indian cuisine and usually finds its home in a dish such as biryani, which is sort of like a pilaf. I wanted the creaminess, but I also wanted some spice, so to achieve that perfect combination I cooked the rice with some lovely little red lentils, onion, garlic, curry powder, sea salt and an extra cup of water.

After about twenty or so minutes of cooking, the lentils had broken down and the rice was soft. I slowly stirred in more water to achieve the consistency of risotto and added some fresh basil leaves for a little more flavor. To accompany the risotto, I made a "carrot and peas" side dish with baby carrots, whole snap pea pods and carrot "butter" sauce made with pureed carrots, miso and water that was thickened with corn starch. The sauce was just the right thickness, clinging to the carrots and peas without sticking, and glistening without being greasey. I must say: Success!

March Menu

It's been cold and winterlike again (I suppose that's normal for March), so I've been cooking comfort food for my clients this week. On Monday I made a creamy root vegetable au gratin with potatoes, turnips and sweet potatoes that I needed to reprise at home for myself it was so good (though not terribly photogenic). I ate it alongside some leftover ratatouille which, though not necessarily a recommended accompaniment, the two were a perfect pair of mushy goodness.

Yesterday I made Lentils with Oven Baked Butternut Squash (I'm glad there's still some around) and String Beans Amandine. The color contrasts, flavors and textures worked nicely together. A little bit savory, a little bit sweet. Lentils are very filling.

To continue with the legume theme, I made an Italian Style White Beans and Tomatoes with Fresh Basil, Escarole with Garlic and Pine Nuts and Quinoa. I've made this before with creamy polenta and am thinking that would've been a better combination, though it still looked pretty.

My favorite meal was the Garbanzo Puree and Quinoa Pesto Stuffed Portobello Steak with Wilted Baby Spinach and Red Pepper Dice. The flavor combination was incredible, especially if you love being infused with garlic. I do.

Pot au Pho

Brrrr.... it's nights like this - frigid, windswept and threatening - when I find myself craving pho, that delectably light, yet warm and satisfying Vietnamese soup that's a one-bowl meal. Last night was no exception. We had a holiday party on the late night agenda, yet being that I knew my dining options would be limited once we arrived, the plan was to eat ahead. So we headed downtown to Whitney Ave. to this reliable little hideaway.

Set up a flight of stairs from the streetside Asian apothecary, Pot au Pho is a cozy spot for an informal, inexpensive and quick meal. The upstairs has two tables with limited seating, so you're welcomed downstairs to join the small but lively college crowd that typically gathers most weeknights.

We started our meal with the summer rolls, thin rice paper packages filled with rice noodles, shredded cabbage and fresh basil accompanied by a peanut dipping sauce and spiralized pickled carrot salad. I chose the Soup Chay for my entree, a humungous bowl brimming with clear broth flavored with Star Anise, baby bok choy, carrot rounds, shiitake mushrooms and chunks of steamed tofu. It's amazing how such light fare can prove to be so filling.

I had my heart set on the delectable banana tapioca pudding for dessert and requested it at the beginning of the meal, only to be crushed when told they had already sold out. This is no ordinary pudding. It's the perfect blend of creaminess with the warmed bananas and chewy tapioca all bathed in a decadent coconut milk cream. I think I may have to make a special trip there this week to get my just desserts.

Food is elementary

For the past two days I've had the priviledge to attend a food educator training session for the "Food is Elementary" curriculum developed by Dr. Antonia Demas of the Food Studies Institute. Words can't express how impressed I am with this organization and the amazing work Dr. Demas does. Her program teaches children of all ages about healthy food and nutrition through hands-on multi-cultural lessons that engage all of the senses. And it's real nutrition, too, about vegetables, fruits, whole grains and beans (not the typical USDA Food Pyramid nutrition stuff that encourages the consumption of meat and dairy).

The training session was geared specifically for teachers who have volunteered to become part of a pilot program to incorporate these lessons into their regular curriculum. I commend all of them for their incredible enthusiasm, creativity and commitment, as it was a pleasure to share this learning experience with everyone.

Even though I consider myself to be relatively well-versed in vitamins and nutrients, there was still plenty to learn, particularly in the methodology department. Most important, I liked the "No YUCK" rule. Antonia explained that students should be introduced to these new foods gradually, in a safe environment, encouraged - but not forced - to try them. First with smelling and touching, then with taste. It's ok if somebody doesn't like what they eat, as long as they politely indicate this... maybe with a "this is different" or "I've never tasted something like that before" comment. This encourages a sense of freedom and independence so that children learn to appreciate the food on their own. No more cajoling or demanding "Eat it! It's GOOD for you!!"

For most of the teachers, this food was new, too. We created and sampled staple dishes from a variety of ethnic traditions, including Egyptian, Italian, Soul Food and Native American. Who knew okra could taste so divine?! Our group was assigned the task of walking like Egyptians, and we created this lovely Bulgar Wheat Pyramid Pilaf with Dried Apricots, Pistachios and Pomegranate Seeds.

Our main meal consisted of a Barley Salad with Leeks, Artichoke Hearts and Fresh Dill. It couldn't be any easier: simply soak your barley in water, rinse, then put in a pot with water and bring to a boil. Cover it and let simmer for 10-15 minutes. Dump it into a collander to drain off any extra liquid. Then return the pot to the burner and sautee leeks and artichoke hearts in olive oil for a couple of minutes. Add the barley, some frozen peas, fresh chopped dill and a little salt and you're done. Delish!

We also read the lesson plan on the Egyptian culture, learning that the slaves who built the great pyramids ate a diet consisting solely of bread, onions and beer. How's that for the perfect fuel?!

Ooo, you're a holiday

I'm really happy with the way everything turned out yesterday. The soup was the best, and the rest of the meal was pretty good, too. I was actually quite surprised that I finished making everything about an hour before guests arrived and had time to play some tug-of-war with my dog. Afterward, she waited patiently under the table, eyeing the front door for any movement.

Earlier in the day, NPR affiliate WPKN 89.5 FM aired a little segment on vegetarian Thanksgivings and interviewed me to find out what I'd be serving. Thank you Melinda Tuhus for inviting me to speak on your fabulous program, The Forest and the Trees! Here's the menu:

Gingered Winter Vegetable Bisque

Cornmeal Crusted Tofu Cutlets with Crimini Mushroom Gravy
Garlic Mashed Potatoes and Parnsips

Brussles Sprouts and Broccoli with Shallots

Minted Wild Rice Pilaf with Dried Cranberries, Toasted Pine Nuts and Orange Zest

Maple-Glazed Butternut Squash with Pecan Praline

Mixed Berry Applesauce

After dinner, we indulged in Pumpkin Pie, Apple Crumble and Chocolate Chip Cookies. Sorry... we were too busy stuffing ourselves to stop for a picture. Then we collapsed by the fire and bid a fond adieu to another Thanksgiving.

Anyone have any stories to share? I love a good story...

What's for dinner? Turkish delights!

Last night we were faced with the perennial quandry, "What's for dinner?'' Our first thought was to try the new Kumo Japanese restaurant that opened downtown. It's the second location for this sushi, hibachi and Japanese steakhouse in the New Haven area, the original being located on Skiff Street in Hamden. I wanted a show. I wanted entertainment. I wanted veggies. But I just couldn't get past the "Steakhouse" part of the name, so we opted instead for Istanbul Cafe, the cozy Turkish restaurant on Crown Street.

Now, I know what you're thinking. Lotsa lamb. Exactly. I mean, it's nearly impossible to eat at a Middle Eastern restaurant without being surrounded by kabobs and animals roasting on a spit. But it's so cozy in there. And with temperatures hovering around 30 degrees and a windchill making the air much more frigid, this is what came to mind. Plus, they make a delicious vegetarian red lentil soup.

I recommend their lovely Soquk Meze platter, which offers a sampling of most of their vegetarian appetizers: Nohut Ezme, Patlican Salata, Antep Ezme, Ispanak Ezme, Yaprak Dolma and carrot salad. It is arranged beautifully on a decent sized plate in a thick, colorful ring, almost like a painter's pallette. Note, however, that the Ispanak Ezme and Carrot Salad are made with yogurt, so you'll have to let the non-vegan in your party indulge in those. Everything else is suitable for a vegan. These tasty spreads are served with a basket of warm, crisp and chewy flat bread that I was forced to sample in spite of my gluten sensitivity.

Along with the red lentil soup, I ordered the Imam Bayildi, which is technically an appetizer, but the two together combined to form a perfectly satisfying entree. The Imam Bayildi is a tender baby eggplant served at room temperature that has been roasted in olive oil, stuffed with a blend of green pepper, sautéed onion, garlic, tomato and parsley, and sprinkled with pine nuts. According to the website, "legend has it that a Muslim cleric once ate this dish and was so overwhelmed by its splendid taste that he fainted. It is a rich vegetarian choice." I very nearly swooned each time I took a bite.

As we sat back after our meal in the cushioned and silky festooned booth, to sip some wine and gaze around at our fellow patrons, we noticed a woman reaching for an accordian. "Does she really have an accordian?" I asked. Indeed, she did. And her dining companions matched her musicality by pulling out a clarinet, hand drum and trumpet. For the next half an hour, they seranaded us fortunate few souls brave enough to be out on such a chilly evening with wistful Turkish delights that had many of us clapping and humming along.

Now THAT'S entertainment.

Dining Out: Bentara

Last night this vegan enjoyed a special birthday dinner for a special person at one of New Haven's most popular restaurants, Bentara. We've eaten here on numerous occasions, and the reason why we keep returning is because the atmosphere has that perfect combination of subdued and lively, plus the food is delicious.

Almost always it seems as if we're surrounded by Yale grad students and professors letting loose after a long day of philosophizing. And the conversations continue while slurping down curried rice fettuccini.

I love a restaurant kitchen that can accommodate special requests. Bentara never disappoints on this account. They don't even flinch when I ask that the traditional Pechal appetizer be made without the shrimp paste, and it still tastes fabulous with the slightly spicy peanut sauce drizzled atop a warm stack of bean sprouts, green beans, cucumber, jicama and shredded carrot. It's the perfect way to start a meal.

It's tough deciding on an entree. Again, just about anything on the menu can be modified so that it is vegan-friendly. Last night I had a craving for thick rice noodles, so I ordered the Mee Kari, a noodle soup with a rich, thick coconut curry broth and bits of cabbage, carrot, potato, bean sprouts and green onion. Halfway through the deep bowl I inevitably find myself saying "please, no more!" but it's so good that I almost always stuff myself to the brim and finish the whole thing. Last night I practiced rare restraint (knowing that there were two heaping servings of vegan chocolate pudding waiting in the fridge at home) and asked to have the remaining curry packed up to go. It made for a perfectly satisfying lunch this afternoon, particularly after being augmented by some broccoli and bok choy.

If you're a vegan in search of a good meal in New Haven, be sure to head to this sophisticated little eatery for some flavorful treats.

Favorite recipe: Chocolate Ambrosia Tart

I've been making this recipe for some time now, and it has become one of my favorites for the following reasons: it works any time of the year, is easy to make, tastes delicious, looks impressive and everyone likes it, even non-vegans. Whenever I have a party to go to, I bring this along because it looks so pretty and festive. And no one would ever guess the secret ingredient is avocados. Yes, that's right, 2 or 3 ripe and creamy avocados.

For a raw recipe, it's really quite simple. Simply pulse everything for the crust in your food processor and press it into a tart pan, making sure to get plenty of the crumbly stuff into the fluted edges so it will look pretty when it's taken out of the form. Or, if you don't have one of those fancy pans (but really, you should buy one just for this purpose... they're only $9), you can use a regular pie pan or even a spring-form cake pan.

While the crust is firming up in the refrigerator, puree all the filling ingredients in your handy Vita-Mix high-speed blender. If you don't have one of those, you can just use the food processor again. Then spread the creamy pudding into your prepared tart and refrigerate a couple of hours to firm it up. Garnish it with fresh cut berries (sure, summer is best for those perfectly ripe strawberries, but even frozen will work), and you're good to go. I think I'm gonna do this for Thanksgiving!

Nearly Raw Chocolate Ambrosia Tart with Nut Crust
(from Raw Food Made Easy by Jennifer Cornbleet)

Crust:
1 cup walnuts (soaked, rinsed and drained)
1 cup pecans (soaked, rinsed and drained)
1/2 cup Medjool dates
1 Tbl raw agave syrup
1 tsp cinnamon
Pinch of sea salt

Finely chop walnuts and pecans in a food processor, then add dates, agave syrup, cinnamon and sea salt and puree until it begins to stick together. Press into pie pan and refrigerate while preparing filling.

Filling:
1 cup Medjool dates
½ cup agave syrup
1 tsp vanilla
3 avocados, mashed
¾ cup cocoa powder
½ cup water (approx.)

In a food processor, puree dates, agave and vanilla together until smooth. Add avocado and cocoa and puree until creamy. Pour into prepared tart shell and garnish with fresh berries.