Vegetarian | Miz Chef

May 31, 2015
by Miz Chef 2 Comments

Bok Choy 2 Ways

Bok choy is part of the brassica family, also commonly called cruciferous vegetables. Other members of the brassica family are broccoli, cauliflower, cabbage, and Brussels sprouts. Cruciferous vegetables are known for their many health advantages, such as fighting cancer, heart disease, osteoporosis, strokes, and bad cholesterol. They are high in soluble fiber, antioxidants (vitamin C and beta-carotene), and the B vitamins.

Most Americans are familiar with bok choy as a vegetable in their stir fries. But it’s also great as a side dish on its own. Here are two very simple and quick ways to prepare bok choy to have with rice or noodles or on the side of just about any entrée.

There are many different types of Asian cabbages, and in an Asian market, you will find many different kinds side by side. All of them can be prepared in these two ways.

For 1 pound bok choy, wash thoroughly (grit gets trapped inside the leaves).

Recipes make approximately 6 servings. Enjoy!

Steamed

Bring about 1 to 2 inches of water to a boil in the bottom of a steamer pot. Place bok choy in the steamer rack. Lower the heat to medium-low and simmer until bok choy is tender when pierced with a fork, about 10 minutes.Transfer to a serving plate. Sprinkle with salt and pepper, as desired. Drizzle with 1 tablespoon toasted sesame oil. Serve hot.

Roasted

Preheat oven to 350 degrees. F.

Thoroughly dry bok choy on kitchen towels. Place bok choy in a roasting pan. Pour about ½ cup olive oil over them, 2 teaspoons kosher salt, and freshly ground black pepper to taste. Mix everything together with your hands, making sure that all bok choy leaves are coated with oil. Spread them out as evenly as possible in the baking pan.

Roast until they’re tender and begins to brown, about 10 to 15 minutes. Turn them over and roast another 5 minutes to brown other side. Transfer to a serving platter. Serve hot.

May 17, 2015
by Miz Chef 1 Comment

Bedeviled Egg Salad

Earlier this year, I learned about Barnraiser.us, whose mission it is to promote sustainable farming by raising and providing funds for farmers and food producers who want to provide sustainable products. When they were helping Carole Morison, a farmer, go free range, I contributed an egg recipe for a promotional collection they were putting together. I thought I’d share it with you.

This is a cross between deviled eggs and egg salad. What makes this egg salad special is the dressing, which bursts with flavor, partly from the balsamic vinegar and partly from the mustard, and it’s healthier because rather than using the typical mayonnaise, I used Greek yogurt.

Choose a good-quality, flavored mustard—I first tried this with a wonderful bourbon-molasses mustard and it was a huge hit. Also, I suggest using whole-milk yogurt because low- or non-fat yogurt can be tarter and grainier than whole milk yogurt.

Try this at your next party, barbecue, or picnic. Enjoy!

Bedeviled Egg Salad

12 eggs
1 teaspoon sea salt, plus more
½ cup Geek yogurt
2 tablespoons balsamic vinegar
2 tablespoons minced shallot
1 teaspoon flavored mustard (like honey, beer, or bourbon or a fruit mustard)
1/3 cup finely minced celery
2 tablespoons minced green pepper
Black pepper to taste
Garnish: slivered red onion, chopped green pepper, minced parsley and/or celery leaves

Place the eggs in a pot big enough to hold them without crowding them. Fill pot with cold water to cover by at least an inch. Add ½ teaspoon salt. Cover and bring to a boil. Turn off the heat, keep the lid on, and let them sit for 10 minutes off heat.

Meanwhile, in a medium bowl, whisk together yogurt, balsamic vinegar, shallot, mustard, celery, green pepper, pepper, and remaining salt. Taste and adjust, as needed. Set aside.

Drain the eggs and place them in a bowl with cold water. Drain and refill with cold water a couple of times. Gently tap and roll the eggs on a counter or plate to crack the shells then place them back in cold water and let them sit about 15 minutes (this allows the water to seep underneath the shells, making them easier to peel).

Peel and rinse to remove all shell remnants. Dry on paper towels. Cut into quarters lengthwise and arrange them neatly on a platter.

Place dollops of the dressing over the eggs, spreading it out so that all the eggs are covered. Garnish as desired. Keep chilled until ready to serve.

Makes 48 pieces (about 24 servings).

March 29, 2015
by Miz Chef 2 Comments

Split Chickpea Soup

So, I was perusing the bean shelves in my favorite Indian market and found roasted split chickpeas (chana dalia). I’d never seen them before and wondered if they could be cooked just like split green peas. I bought a package and this recipe is the result of my experimentation.The resulting soup is very thick—not just in the viscosity of the soup but the pureed chickpeas themselves leave a thickness on the tongue. Unlike pureed split pea soup, it has a somewhat grainy—but not unpleasant—texture, and the flavor is intensely nutty.

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March 23, 2015
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Sorghum Pilaf

Sorghum is technically a grass (but for culinary purposes is classified as a grain) that is native to Africa, and was introduced to to the U.S. in the 1800s. It’s always been an important food crop around the world, but in the U.S., it’s been used primarily as animal feed. The exception to this is in the U.S. South, where sorghum molasses is a traditional sweetener, used much in the same way as honey or maple syrup. However, with the rising interest in gluten-free and ancient grains, sorghum is becoming more and more popular as human food in the U.S.

The great thing about sorghum, apart from the fact that it’s gluten free, is that it doesn’t have an outer shell that has to be removed to make it edible. That means that it’s a whole food, and that means that it’s healthy and just plain awesome.
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March 14, 2015
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Colcannon—An Irish Mash

Irish cuisine is traditionally hearty and to the point. Years of impoverishment and famine led to honest cooking that holds the utmost respect for the food being used. In other words, food was not taken for granted. And it made use of foods that were available—the crops that would easily grow in the Irish terrain and the livestock that were raised in the countryside.

The food probably most associated with Ireland is the potato. Potatoes were introduced in the 16^th century and because they grew abundantly and cheaply, they became the most important crop in feeding the masses, which is why when a blight destroyed potato crops in the mid-1800s, famine decimated the population.

Another important item in Irish cuisine is cabbage. It, too, grows abundantly and cheaply and, like potatoes, lasts a long time in storage. Sometimes kale is used, or other members of the cabbage family.

Colcannon became known in the 18^th century, but some food historians believe that it existed before then. It combines these two staple ingredients in the simplest, most basic of ways: boiled and combined into a mash. Okay, there’s a bit more to it than that, but not much. The potatoes and cabbage are flavored by sautéed leeks and enriched with butter.

For a little more in-depth history of Irish cuisine, and specifically colcannon, check out FoodTimeline.org or DoChara.com.

So, make this traditional Irish dish for St. Patrick’s Day and may the luck o’ the Irish be with you.

Erin go bragh.

(This recipe will be appearing in one of my upcoming cookbooks, so please do not reprint it in any format without express written permission. That doesn’t mean you shouldn’t print it out–you definitely should! Thanks!)

Colcannon
Mashed Potatoes and Cabbage

4 cups thinly sliced cabbage
1 tbsp + 1 tsp salt
2 large potatoes, quartered
2 tbsp butter
1 cup milk
Pepper to taste
1 tbsp canola oil
2 large leeks, washed and sliced
2 tbsp minced parsley for garnish (optional)

Bring a large pot of water to a boil; add the cabbage and 1 tsp salt. Lower the heat to medium-low and boil until tender, about 12 to 15 minutes. Drain well.

At the same time, place the potatoes in a medium pot and cover with water. Bring it to a boil; lower the heat to medium-low, partially cover, and boil until tender when pierced with a knife, about 15 to 20 minutes. Drain, peel, place in a bowl, and coarsely mash. Add the milk, butter, ½ tablespoon of the salt, and pepper and mix well.

Heat the oil in a wide pan. Add the leeks and sauté until soft and golden brown, about 15 minutes. Add the cooked cabbage and remaining salt and sauté over medium-high heat, stirring often, until cabbage starts to brown. Add to the mashed potatoes and mix well. Taste for seasoning and adjust, if necessary. Transfer the colcannon to a platter. Garnish with parsley and serve hot.

Makes 6 to 8 servings.

March 1, 2015
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Creamy Roasted Cauliflower Bisque

I had no plans for cauliflower over the course of my very busy weekend, but when I saw big, beautiful heads of cauliflower in the store the other day, I couldn’t resist buying one.

It’s cold, snowy, wintry weather, and days like this just scream soup, and what I wanted was a creamy bisque. But before I get to my recipe, let’s talk a bit about this wonderful cruciferous vegetable.

Cauliflower is part of the Brassicaceae family and is related to cabbage, broccoli, Brussels sprouts, bok choi, collard greens, and some other leafy green vegetables. In my cookbook, Vegetarian Italian: Traditions, Volume 1, I talk a little bit about the history of cauliflower and its health benefits:
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January 25, 2015
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Cooking with Cambrays

Cambray onions, also known as spring onions, are related to scallions. In fact, they look like a cross between scallions and Texas onions—long green stems with big round bulbs.

I’d seen them before but had never purchased them, so when I saw them this past week, I grabbed a few. I learned that they are a popular onion in Latin cuisine (in which they are referred to as cebollitas de Cambray or cebolla Cambray), and almost always appear on mixed grill platters.

They can be used in many types of preparations, from salads to onion tarts to tacos. Being that this was the first time I was eating them (to my knowledge, anyway), I did what I often do with a new-to-me vegetables—I roasted them. I like to do this because it allows me to sample the new vegetable in its basic form with no added ingredients, besides olive oil, salt, and pepper. Plus, once you’ve grilled a vegetable, you can then add it into many other dishes.

So, I roasted the Cambrays until they were caramelized and tasted one by itself. It was sweet and creamy and I could imagine throwing them, cut up, into a dish of pasta or adding them to a stew or chili. I put a few pieces on some flat bread, drizzled some extra virgin olive oil over it, sprinkled a little more salt and pepper, and finished it with some grated Parmigiano-Reggiano. Very simple and very good.

Roasted Cambray Onions

Several Cambray onions
1/4 cup olive oil
1 teaspoon sea salt
Freshly ground black pepper

Preheat oven to 350 degrees.

Trim onions by slicing off roots and removing outer layers that look brown or funky.

Lay onions on a baking sheet. Drizzle oil over onions and rub them to coat with oil. Sprinkle on salt and pepper.Roast about 15 minutes; turn them over and roast another 10 minutes, or until both sides are golden brown.

December 14, 2014
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Italian Vegetable Crackers

Want to do something different for that Christmas party? Why don’t you try making your own crackers? They’re really not that difficult.

Crackers have been around for thousands of years—the ancient Romans made them! The word “cracker” comes from the Medieval word craken, meaning “to resound,” which describes the sound they made when broken.

Italians love to put vegetables in everything, and crackers are no exception. These crackers are a nice blend of herbs and fresh greens. Fava beans, in particular, are very popular in Italy and this recipes utilizes fava bean flour. Not only does it eliminate at least a little bit of the white flour, but it lends the crackers a more complex, vaguely nutty flavor.

Put these out with cheese, dips, salsa, or even guacamole. But they’re tasty enough to enjoy on their own.

Enjoy!

Italian Vegetable Crackers

Makes approximately 7 dozen crackers.

½ cup chopped greens (spinach, kale, chard, etc.)
¼ cup +2 teaspoons olive oil
½ cup fava bean flour (or chick pea flour)
1 ½ cups all-purpose flour
1 teaspoon ground rosemary
1 teaspoon oregano
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon kosher salt
½ teaspoon ground fennel seed
¼ teaspoon freshly ground black pepper
¼ cup parmesan cheese
Hawaiian sea salt or other finishing salt (optional)

Preheat oven to 375 degrees F.

Place greens and 1 teaspoon oil in a food processor and process until very finely chopped. Set aside.

In a medium bowl, whisk together flours, rosemary, oregano, paprika, garlic powder, kosher salt, fennel seed, pepper, and parmesan.

Add ¼ cup oil and mix until a dough forms. If necessary, add water, a little at a time, until all ingredients come together.

Place a piece of parchment paper down on a clean surface. Place dough on the parchment and roll out as thinly as possible.

Cut off the edges to make straight lines. With a ruler, score 1 inch rows down and then across.

Brush top with remaining oil; sprinkle with finishing salt, if desired.

Bake until firm and lightly browned, about 25 minutes. Remove from oven and let cool 5 minutes. Then move parchment to a cooling rack. Separate crackers and let cool completely.

Store in a tin.

December 7, 2014
by Miz Chef 4 Comments

Broccoli Rabe and Cheese-Stuffed Bread

What happens when you have the urge to bake bread and have some broccoli rabe in the refrigerator? You make broccoli rabe bread, of course. Or, more specifically, broccoli rabe and cheese-stuffed bread.

Stuffed bread is an age-old delicacy and Italian cuisine is known for many kinds. In this one, the pleasant bitterness of the broccoli rabe is tamed by the rustic bread. The addition of cheese lends a salty sharpness to it. You can use whatever cheese you want. I used a blend of Fontina and Jarlsberg. If you like, you can add a sprinkle of parmesan cheese as well.

I just bought a big ol’ package of yeast, so I think I’m going to be on a bread-baking kick for a while. We’ll see. In the meantime, try this one out for breakfast, lunch, or a snack. By the way, it goes great with wine.

Broccoli Rabe and Cheese-Stuffed Bread

Bread:

2 teaspoons dry active yeast
½ teaspoon sugar
2 ½-3cups all-purpose flour
1 teaspoon kosher salt
1 tablespoon butter, melted
½ cup milk
2 teaspoon olive oil

Broccoli Rabe-Cheese Filling:

1 teaspoon olive oil
2 large garlic cloves, sliced
½ cup chopped mushrooms
1 teaspoon sea salt
1 large head broccoli rabe, chopped
1 teaspoon red pepper flakes
1 cup shredded cheese
1 egg, well beaten (optional)
2 tablespoons sesame seeds (optional)

Combine the yeast with sugar and ¼ cup very warm water. Stir until dissolved and let sit for 5 minutes until it bubbles and foams.

Combine 2½ cups flour and salt in the bowl of a stand mixer with the dough hook attached. Add the yeast and butter and begin mixing on medium speed. Begin adding milk a little at a time, then increase speed until dough comes together. Continue mixing for a couple of minutes.

Transfer dough to a lightly floured board and knead for 2 or 3 minutes. Place oil in bottom of mixer bowl; place dough in oil then turn it over so that all of dough is coated. Cover with a clean towel and place in a warm, draft-free place and let rise for 1 hour.

Meanwhile, make filling. Heat oil in a wide pan. Add garlic and saute for 1 minute. Add mushrooms and ½ teaspoon salt and sauté until they start to brown, about 10 minutes. Add broccoli rabe, red pepper flakes, and remaining salt; cover and let cook until tender, about 5 minutes. If pan dries out, add a little water, white wine, or broth.

When dough has risen for an hour, place on lightly floured board again. Roll out into a rectangle about 8 x 15 inches. (It doesn’t have to be perfect, as my picture can attest.) Place the broccoli rabe along the center of the dough, then spread on the cheese. Roll up dough and pinch the seam together. Tuck in the ends and pinch together. Place on a baking sheet lined with parchment paper. Cover with the cloth and let rise again for another hour.

Preheat oven to 375 degrees.

Prick the dough with a fork in several places. If you want to add sesame seeds, brush the top with egg and sprinkle on the sesame seeds.

Bake for about an hour, or until golden brown and bottom sounds hollow when thumped.

Move to a cooling rack and let sit for 5 minutes before cutting into it.

Enjoy!

November 16, 2014
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Pan-Fried Indian Eggplant

Simple ingredients call for simple preparations. I could have turned this beautiful Indian eggplant I found into so many wonderful dishes: ratatouille, vegetable chili, eggplant lasagna, pasta with roasted eggplant, etc., etc.

Instead, I wanted to keep this pretty vegetable pretty by just pan frying it. It’s the easiest thing in the world. Have this on the side with a protein or other vegetables, over rice, tossed with pasta, or (like I did) on homemade pizza.

Pan-Fried Indian Eggplant

1 1/2 lbs. Indian (or baby or Japanese) eggplant
1/4 cup oil (olive, sunflower, grapeseed)
1/2 teaspoon sea salt
Freshly ground black pepper

Slice the eggplant into 1/4-inch-thick rounds. Heat half the oil in a frying pan. Add some of the eggplant (don’t crowd the pan). Cook, turning them over once, until browned on both sides. Transfer to paper towels.

Repeat with remaining eggplant, adding more oil to the pan as needed (eggplant soaks up oil quickly). Sprinkle the salt over the eggplant. Enjoy!

Miz Chef

Cooking Up a Healthy Life

Category Archives: Vegetarian