Lemon + Sunflower Spring Quinoa

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A few weeks ago when we were in Boston for the marathon and our post-grad school (me) / post-tax season (William) vacation, we stayed in a cozy third-story Airbnb  apartment atop one of those ancient New England houses with narrow stairs and doors that close in every room. It was lovely and reminded me of my parents’ farmhouse before they tore out walls and opened up the space, but kept the narrow stairs.

The apartment had a tiny kitchen filled with old antique cabinets and a cozy eating nook luckily with skylight to let in more of the morning sun. What I loved about it — and every time we stay in a ‘cozy’ Airbnb actually, is that it reminds me of my time living in Ireland, cooking with whatever slim equipment is on hand, and creating simple meals with minimal ingredients. I’m often asked to share just these types of recipes. Admittedly, at home I prefer to plan meals a little more like a chef with a list of five or so meal ideas at the beginning of the week, and then I make one or two ‘parts’ of more complicated meals each day, often rolling over one component such as a sauce into another day and different meal. This isn’t the usual process for most people, I understand, but being in the kitchen is a major therapeutic relief and creativity space for me.

 

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When traveling, I usually switch up my routine to make the simplest of meals, only planning one meal ahead the night before a major race, and leaving it up to whatever we feel like in the following days. Because of my food and digestion sensitivities, I’m a stickler about making my own meal before races, but then am often a bit more lenient afterwards. When we were in Boston, we ate out about half or a third of the time thanks to ending up in a really great section of the city for delicious and allergen-friendly food. The rest of the time, I improvised with a few of the ingredients I’d stuffed in my suitcase, my tiny Ireland-era traveling spice and seasoning case, and a stop at the grocery for some fresh produce. On our last night there, I ended up with a version of this spring quinoa combination and I immediately knew I had to recapture and finesse it for all y’all that prefer some simple weeknight inspirations!

 

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At home, I added a couple fresh additions I didn’t have on the road like fresh mint and miso paste. I’ve kept them in the finished recipe because if you don’t already keep miso on hand to add umami flavor and depth to sauces, you definitely should try it. And fresh mint, though not always available without a garden, is a flavorful and helpful-for-digestion addition that can be added or not.

 

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Lemon + Sunflower Spring Quinoa, makes main-dish servings for 4 to 5
1 cup dry quinoa, cooked ahead
2 cups cooked garbanzo beans or 1 can
1 small bunch broccoli, chopped semi-small
a couple large handfuls of mushrooms, sliced
1 bunch radishes with greens, washed well and sliced thin
1 cup peas
salt and pepper as needed
fresh mint, minced

Lemon + Sunflower Dressing
1/4 cup sunflower butter
zest of one lemon
1/4 cup lemon juice
2 tsp. Dijon mustard
1  tsp. honey or maple syrup (optional)
1 Tbs. light miso (I use chickpea miso)

  • Cook the quinoa and chickpeas ahead. Or use one can of drained chickpeas.
  • After all the vegetables are sliced, combine them in a large skillet with a little water to steam-fry. I like to add the broccoli first, cover for a few minutes, and then add the rest in stages with the mushrooms, radishes, and lastly the peas. Once they’re cooked through but not soggy-soft, add in the quinoa and beans, stir and heat just until it’s all warm. Season with salt and pepper to taste at this point.
  • While the vegetables are cooking, combine the dressing ingredients in a small dish and whisk with a fork or spoon until they come together well. Add a splash or two of water if needed to thin it up. The consistency should be spoon-able but not runny.
  • Pour the dressing over the quinoa and vegetables, mix it all together, and then sprinkle the mint leaves atop and serve.
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Savory Vegetable Crumble

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This time of year when the super cold and miserable days have passed (fingers crossed),  but the new season’s produce is not yet available is when I struggle the most with coming up with delicious and inspiring meals. Lately I’ve been weathering this ‘season’ by eating lots of steamed cabbage (my annual end-of-winter staple), keeping it lively with some hearty winter salads, lots of pancakes and waffles, and putting a new spin on ‘classic’ recipes. Like turning a fruity-dessert-crumble into a savory one-dish dinner option with whatever is on hand.

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In tune with the way I’ve been cooking, The Recipe Redux challenge of the month is to  be resourceful and Spring Clean Your Kitchen by cooking with ingredients that are actually on hand now, trying not to go to the store to buy anything new.

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This one has my clean-out-the-fridge vegetables with golden beets, turnips, onions, garlic, mushrooms, frozen peas, and cooked Lima beans all stewed together with a creamy ‘gravy’ and topped with a savory crumble topping. I’ve made variations of this so many times and equally love topping it with quinoa flakes, which are not consistently stocked in my pantry, or old-fashioned oats, which definitely are. Go ahead and change it up depending on what you have. It will be delicious just about any way you go about it.

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Savory Vegetable Crumble, serves about 4
There appears to be lots of ingredients here but they come together quickly. Use what you have and simplify or substitute as needed. This was originally inspired and adapted over many versions from Chickpea Flour Does it All.

1 yellow onion, diced
2 garlic cloves, minced
2 carrots or golden beets, diced
2 turnips, diced
1 cup mushrooms, sliced
1 cup frozen peas
1 1/2 cups cooked Lima beans
2 tsp. Dijon or spicy brown mustard
1/2 tsp. dried sage (use less if ground)
1/2 tsp. dried thyme
1/4 tsp. chili powder
1/2 to 3/4 tsp. salt (adjust to taste)
black pepper as desired
1 cup water or liquid from cooked beans
2 Tbs. arrowroot starch

for the crumble topping:
1 cup quinoa flakes or old fashioned rolled oats
½ cup chickpea flour
1/3 cup walnuts, chopped
2 Tbs. hemp seeds
1 tsp. garlic powder
1 tsp. minced sage and/or rosemary
1/2 tsp. salt
freshly ground black pepper – to taste
¼ cup coconut oil
2 Tbs. water, if needed

  1. Preheat the oven to 375 degrees F and get out a large baking dish, such as a 11-inch pie pan or 9×13″ pan.
  2. Combine all the vegetables, mushrooms, and Lima beans in a large bowl. Add the seasonings and water or bean liquid and toss everything together to coat.
  3. In a small bowl, whisk the arrowroot starch with a small amount of water and then pour into the vegetable mixture and stir once more to combine it.
  4. Transfer the mixture into the baking dish and set aside.
  5. Make the crumble topping by combining the quinoa flakes or oats, chopped walnuts, hemp seeds, and salt and spices. Mix in the coconut oil with a fork or your hands until the mixture resembles course crumbs. If it’s a little dry, add up to 2 tablespoons water.
  6. Then spread the crumble evenly over the vegetable filling and place it into the oven. Bake for 45 to 50 minutes, until the topping is browned and the vegetables are tender and bubbling.
  7. Remove from the oven, cool just slightly, and dig in!

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Banana Hazelnut Granola, and the Athlete’s Guide to Sugar

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Just about every week I read a new article about the latest thing we should be eating, buying or doing for our health. Translated into actually eating food, one thing I’ve noticed is that for many people who tend to eat healthfully and particularly those that choose foods for athletes, there tends to be a lot of snacking throughout the day on products that aren’t terribly different than eating dessert…like granola.

Granola in and of itself is not necessarily an unhealthy food. In fact, we could do far worse than add it into our daily and weekly routines. If you’ve been around this blog long you’ll see I love granola and would choose it as dessert over many other options. But–depending on the type of granola you buy or make, there tends to be a lot of inflammation-promoting added sugar and refined oils. These are foods that aren’t doing us any good no matter how active we are, especially if they’re being eaten daily and make up as much as a quarter of our intake, as snacks or breakfast often do.

And if you have an autoimmune condition like celiac disease, hashimoto’s thyroiditis, ulcerative colitis or others, added sugar and refined oils can do extra damage.

Today I’ll focus on sugar specifically. (Read more here for my take on healthful oils.) As most of us know, sugar is a type of carbohydrate that our bodies need as energy, though there are substantial differences in quality depending on the type. Sugars are naturally present in many whole foods including fruits, vegetables, grains and dairy products. In whole foods, the sugars are balanced by the other nutrients. Refined sugars like plain old white or brown sugar, corn syrup, or organic cane sugar, have been processed so they are free of most nutrients and without their naturally containing minerals, they pass quickly into the bloodstream and create an imbalance in the body. They then weaken the digestive system and force the body to use minerals contained in our bones, blood, and other tissues to attempt to rebalance itself (1).

 

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What about sugar cravings?

If you crave sweet foods, take a look at your entire diet and compare the quantity of sweet foods versus meat, salt, and dairy products that are being eaten. Sugar cravings might occur because the diet and body is out of balance by eating too many meat, salt, and dairy-containing foods. Thus, the body is subsequently craving expansive foods like sugar and ice cream to balance itself (2). Alternatively, you can also crave sugar because there is not enough protein compared to the amount of sugar consumed (1), or because you have a larger population of so-called “bad” gut microbes, and less of the good species, causing dysbiosis and cravings for the sugars that the bad microbes love to eat. Lastly, high stress or fatigue can lead to us grabbing for sugary feel-good foods for a quick dopamine rush, which is followed by a sugar crash a short while later.

Ultimately, no matter what your lifestyle or activity level, it’s usually more health-promoting to consume less sugars of all types and more whole foods that are naturally sweet. Look to use the types of sugar that are the least sweet and most whole-food based as possible. These include dates, honey, pure maple syrup, brown rice syrup, blackstrap molasses (actually a by-product of sugar refining but it contains lots of minerals), and fruit–like bananas or apples.

For some people with excessive sugar cravings, it’s best to cut it out completely and repopulate the gut with beneficial species for a while, but for most of us, a gradual reduction of sugar is more sustainable. This might mean switching both the type and quantity of sugar in baking and cooking over time, like starting with using 75% of what’s called for in a recipe.

Over time, you will desire sugar less and in smaller amounts. And things that you once thought were deliciously sweet are now just–sickly sweet.

 

Now, how about a granola recipe that tastes like banana bread and is heavy on the whole-food sugars? This is my current favorite when I’m really feeling like I need some delicious granola to snack on or have as an after-dinner treat.

 

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Banana Hazelnut Granola
The addition of chickpea flour might seem a touch odd, but it makes this granola extra chunky. If you don’t care for clusters, go ahead and leave it out. Additionally, any flour will do but the choice of chickpea provides just a bit of extra protein to the mix. Likewise, using three cups of oats instead of half oats and half cereal is a great idea too.

1 1/2 cups old-fashioned oats
1 1/2 cups puffed or crispy rice cereal
1/2 cup toasted hazelnuts, roughly chopped
1/2 cup pumpkin seeds
1/4 tsp. salt
1/4 tsp. ground cardamom
3 Tbs. chickpea flour
2 medium bananas, mashed
3 Tbs. hazelnut butter
3 Tbs. pure maple syrup
1/2 tsp. vanilla extract

  • Preheat the oven to 325 degrees F.
  • Combine the oats, cereal, hazelnuts, seeds, salt, spices and chickpea flour in a large bowl, and then set aside.
  • In a smaller bowl, mash the bananas and stir in the hazelnut butter, maple syrup and vanilla extract. Then pour the wet mix into the dry mix and stir until thoroughly combined.
  • Spread the granola out onto a large baking sheet and pat down firmly so the granola will be extra chunky. Bake for 35-40 minutes rotating the sheet approximately halfway through.
  • Remove from the oven and allow the granola to cool completely on the baking sheet before removing to a storage container or to eat.

References:
1: Pitchford, P. (2002). Healing with whole foods: Asian traditions and modern medicine. Berkeley, CA: North Atlantic Books.
2: Colbin, A. (1986). Food and healing. New York, NY: Ballantine Books.