Savory Vegetable Crumble

IMG_3281

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.

IMG_3270

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.

IMG_3275

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.

IMG_3285

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!

recipe-redux-linky-logo

Advertisements

Rosemary-Balsamic Roasted Jerusalem Artichoke Chips

img_3198

I’ve been a long-time participant in the monthly Recipe Redux challenge, a recipe challenge founded by registered dieticians and focused on making healthy, delicious meals. One of the things I love about the monthly themes is that it challenges me to keep trying new foods or techniques, and to be open-minded when sometimes I want to fall back on the same old thing. In fact, one thing I’ve noticed this winter is that William and I have regularly taken to relying on “oatmeal night” on weeknights when nothing else sounds good and we want a quick and easy comfort meal. We both love oatmeal, me even more than him, and I’d gladly eat it for several meals a day.

But there’s one thing we all need more of in our meal routines, and that’s diversity, because the more different whole foods we eat, the better our gut and overall health tends to be. So I’m glad for the extra push to focus on diversity. This month, our theme also speaks to this idea, with the idea of adding in a new ingredient with the new year.

Since I’m always trying to work on adding whole foods and encouraging others to do so, I focused on seasonally appropriate locally grown Jerusalem Artichokes, which are also known as sunchokes. Even though they’re not entirely new to me, Jerusalem artichokes are just about the only locally grown vegetable I don’t regularly add into my winter routine, for no particular reason. If they’re new to you, they are not artichokes, nor from Jerusalem, and they’re actually from the sunflower family. Many years ago when I was managing school gardens, we grew sunchokes, and the plant was a truly towering, sunflower-esque behemoth. In the late fall, we dug up the tubers, which are quite knobby and look like ginger roots. Texturally, they’re somewhat akin to a waxy potato and jicama, and the flavor is mild and just a touch nutty. I’ve had them before in soups, but thinly sliced and roasted is where their flavor and texture really shines!

img_3186

Now, beyond just tracking down a novel vegetable, Jerusalem artichokes have some unique nutritional aspects that make them worth eating more often. That’s because they are particularly rich in inulin, a type of fiber that assists the digestive system, particularly because it feeds the good bacteria in our lower gut. We can think of inulin as fertilizer for the digestive system! In addition to their digestive health benefits, sunchokes also host an impressive amount of iron, calcium, and potassium. For those of us ladies (or men) who are super active and always in need of good sources of iron and calcium, this is a great vegetable to add into the winter rotation!

Here, I’ve sliced the tubers into thin chips and roasted them on low with a little water for 30 minutes, to help make them more digestible. Since they are so high in inulin compared to what most of us regularly ingest, it can initially cause some GI upset, and this method of slower-roasting helps. Then I upped the heat and added rosemary, sea salt, and balsamic vinegar to finish them out and get the right crisp-tender texture. Once they’re done, they are absolutely delicious.

img_3193

Rosemary-Balsamic Roasted Jerusalem Artichoke Chips, serves about 4
20 oz. Jerusalem artichokes, scrubbed clean and thinly sliced
1/2 cup water
a couple good pinches of sea salt and freshly ground black pepper
2 sprigs of fresh rosemary, minced
2 tsp. coconut oil
2 Tbs. balsamic vinegar

  • Preheat oven to 325 degrees F. On a baking sheet lined with parchment, spread out the sliced sunchokes and add the water. Bake for 30 minutes. Then turn up the heat to 425 degrees.
  • Add the salt and pepper, minced rosemary, oil and balsamic. Toss to coat and then bake for another 15-20 minutes, until crispy but still soft. They’ll have some crispy golden edges but still slightly soft centers.
  • Remove from the oven and cool slightly before serving.

recipe-redux-linky-logo

pumpkin ginger bran muffins

IMG_2915

I’ve just made it past the halfway point of my last fall term in nutrition grad school. I’ve been working with clients in clinic these past few weeks, experiencing all that I’ve learned in the last couple years come together in practice, and enjoying it so incredibly much. Getting to the clinical work has reinforced why I’ve spent so much of my energy on this career shift endeavor when I get to sit with someone and offer even a little bit of individualized support.

In addition to nutritional recommendations, I also give interventions that address balance from a whole systems perspective which is in line with the integrative and holistic approach to my program. This often means I try to emphasize stress reduction and relaxation practices. On the closer to home front, I’ve been trying to take some of my own advice and incorporate downtime each day for relaxing my system, an intention I constantly struggle with. Inevitably I often forego the rest I need and end up in the kitchen instead. My only excuse is it’s pumpkin season– and I find baking quite restorative!

IMG_2900IMG_2917

Since it is pumpkin and winter squash season, The Recipe Redux theme this month is Fresh from the Pumpkin Patch. We’ve had a string of mostly gorgeous days so far but once this fall season finally and truly sunk in, I began cooking lots of very autumn appropriate Ayurvedic recipes from Kate O’Donnell’s Everyday Ayurveda Cooking for a Calm, Clear Mind. Nutritionally, the recipes are helping rebalance my system after a rough end-of-summer transition. The first portion of the book is all about the Sattvic lifestyle in Ayurveda–a way of life I’ve been gleaning more from as time goes on and I notice how I fare better with less stimulating foods, practices, and experiences.

These muffins are a deviation from a recipe in the cookbook. If you’re a runner and a fan of the Run Fast Eat Slow superhero muffins, they’re also quite similar, but I’ve upped the emphasis on using walnuts and chia since they both are rich in omega 3’s which are an essential fatty acid that most of us need more of.

IMG_2921

Pumpkin Ginger Bran Muffins, makes 4 large muffins or 6 regular size
Even though I adapted these fairly dramatically, they do stay true to their ayurvedic roots. They are delicious as is but there are also many variations depending on what you’ve got on hand:
1) instead of ground walnuts, use almond flour 2) instead of bran, use 3/4 cup oatmeal 3) instead of pumpkin, use 1/2 cup applesauce and 1 medium chopped apple or other fruit and flavor combos. 4) instead of coconut sugar use pure maple syrup or honey

1 Tbs. ground chia seeds
3 Tbs. water
3/4 cup / 60 g raw walnuts, ground
1/2 cup / 50 g oat bran
1/4 cup / 20 g oatmeal
1/4 cup / 30 g coconut sugar
1/2 tsp. salt
1/4 tsp. ground turmeric
1/2 tsp. baking soda
1 tsp. baking powder
pinch of ground black pepper
2 Tbs. / 25 g coconut oil, melted
1 cup / 220 g pumpkin, pureed or mashed
1 Tbs. / 3 g minced fresh ginger
1/4 cup raisins
1/4-1/2 cup water or nut milk, as needed.

  • Preheat oven to 350 degrees F. Line muffin tins with baking cups or oil and flour them.
  • In a medium bowl, whisk together the ground chia seeds and water. Let this stand for 5 minutes. In a separate bowl, mix the ground walnuts, oat bran and oats, salt, turmeric, baking soda, and baking powder.
  • Add the coconut sugar, pumpkin puree, and coconut oil to the chia seed mixture and stir until well combined. Stir in the ginger and the raisins.
  • Add the dry ingredients to the wet and mix until it just comes together. If the batter seems a touch dry, add water or nut milk just until it becomes a touch looser, but only add up to 1/2 cup, as they won’t need much. This step largely depends on how much moisture content your pumpkin puree has in it.
  • Divide into the muffin cups and bake for 25 to 30 minutes, or until they are golden brown and a toothpick in the middle comes out clean.

recipe-redux-linky-logo