Food Friday: Flavourful & Hearty Ratatouille

We still have a little left of summer to suck up in Halifax, NS, however the fall air has definitely arrived! If you haven’t gotten enough of the summer veggies, i.e. zucchini, tomatoes and fresh basil, look no further. This is a great veggie packed meal that tastes fresh and is very satisfying. It is a great transition meal from summer to fall as it uses the summer veggies yet is warming. If you know me I love my hearty stews so this was right up my alley. Sarah Britton’s website MyNewRoots.org is a wonderful site full of beautiful food photos that always make your mouth water. Her meals are hearty and only some can be a little more complicated. I was introduced to her during a retreat at Windhorse Farm probably 2 years ago when someone recommended her “life changing loaf of bread.” Now this bread is not fluffy but instead very hearty and great with either peanut butter, hummus or tomato and avocado. Delicious in my book.

Ratatouille sounds a little fancy to me but when it is deconstructed like this you can’t go wrong. So do you have any leftover zucchini, maybe even those huge ones you find at the farmers market? Or are you wanting to try eggplant but worried about it being too soggy? Fear not as these veggies are grilled (or gently fried in my cast iron pan in my case) to firm them up a little. I have adapted the recipe to half the size and replaced a few things that are harder to find. The original link is at the bottom. 

Flavourful Deconstructed Ratatouille

Ingredients: (serves 3-4)

• 3/4 cup cooked green lentils (1/4-1/2 cup dried)
• 1/2 large red onion
• 1 tbsp coconut oil
• 1/2 tsp sea salt
• 2 cloves garlic
• handful of cherry tomatoes
• 3-4 mixed large tomatoes (whatever is at the market)
• 1 14oz can whole tomatoes
• 2 slices lemon
• 1 tsp balsamic vinegar
• 1/2 large eggplant
• 1 red, yellow or orange bell pepper
• 1 small green zucchini
• 1/2 small yellow zucchini
• generous handful fresh basil, plus more for garnish
• 2 tbsp or so fresh oregano leaves
• 4 springs fresh thyme (or to taste)
• extra-virgin olive oil for garnish

Directions:

1. To cook lentils, if possible soak overnight or for up to 12 hours. Drain, rinse and place in a pot and cover with about 2 inches / 5cm fresh, cold water. Bring to a boil, reduce to a simmer and cook until tender – about 10-15 minutes if you’ve soaked them, or about 20 minutes if un-soaked. Drain any excess water and set aside.
2. While the lentils are cooking, prepare the ratatouille base: slice the onion into thick rings and add them to a large saucepan with the coconut oil and salt over med-low heat. Once the oil has melted, stir to coat the onions and them let cook, stirring occasionally until the onions have lightly caramelized, about 10-15 minutes. Mince the garlic and add it to the onions, cook for a couple minutes until fragrant. Add the canned tomatoes and use the back of a large spoon to crush them up a little.
3. Roughly chop the large tomatoes and cherry tomatoes, leaving a few of the cherry tomatoes whole. Add all of the tomatoes to the pot and stir to combine. Add the lemon slices and balsamic vinegar, bring to a low simmer and cook covered while you grill the vegetables.
4. Preheat your cast iron pan to med-high heat. Slice the eggplant and zucchini into rounds or halves and slice the peppers in long slices.  Add in batches to pan, slightly spread out, and cook covered for 5 minutes. Saute/flip veggies and continue cooking for 5 or so minutes more until they are tender but not mushy and some browned. (Alternatively preheat grill to med-high heat. Place veggies on the grill and close the lid. Cook for 5-7 minutes until the underside has slight grill marks then flip and continue to grill until the veggies are tender but not mushy.)
5. Add the grilled vegetables to the pot along with the lentils, basil, oregano and thyme. Taste and add salt and freshly cracked black pepper to suit your taste. Stir well, bring to a simmer and let cook for about five minutes. Divide ratatouille among bowls. Drizzle generously with olive oil, garnish with basil, and serve hot. Sarah Britton recommends a slice of crusty bread but maybe try her life changing loaf! 

Enjoy and remember to tell me what you think in the comments below! 😃

In health & happiness, 

Dr. Karen

(Photo credit: www.mynewroots.org - original recipe) 

Food Friday: Creamy Simple Zucchini & Leek Soup

Zucchini galore! This soup takes full advantage of all the beautiful summer zucchini available now. This soup is super simple, yet so delicious and actually from Gwyneth Paltrow's cookbook. A good blender is helpful to ensure it is nice and creamy, even without having to add milk or coconut milk. Serve this on its own for a light meal on a hot day, as a appetizer or along side some grilled chicken and salad. Yum!

Zucchini is part of the summer squash family, along with yellow zucchini and patty pan squash. These are rich in antioxidants including vitamin C and manganese, as well as carotenoids especially good for the eyes. It provides 2.5 grams of fibre per cup and rich in nutrients to help control blood sugar. It is best to eat the entire squash including the skin and seeds, therefore it is best to buy your zucchini from the farmers market or organic. 

Ingredients:

• 1/4 cup olive oil
• 2 large or 4 small leeks, white and light green parts only, cleaned and thinly sliced
• 3 large garlic cloves, thinly sliced
• 4 medium zucchini, cut in half lengthwise and sliced into 1/8-in half-moons
• 1 1/2 tsp salt, or to taste
• a pinch of child flakes

Directions:

1. In a heavy-bottomed saucepan or Dutch oven, heat the olive oil and leeks over medium heat and sauté, stirring occasionally for 10 minutes, or until soft.
2. Add the garlic, zucchini, salt and chilli flakes, cover the pan, and steam over medium-low heat for 10 minutes, or until the zucchini is just tender.
3. Transfer the mixture to a high-powered blender with 2 cups water and blend until very smooth. Taste for seasoning and serve hot or cold. 

I have eaten this both hot and cold and both ways are delicious! 

Let me know what you think. 

In health & happiness, 

Dr. Karen

(Photo credit: www.bonappetit.com)

Food Friday: Socca Pizzas a Plenty

My delicious variations 

As you can tell I am always trying new recipes, whether it is a soup, main meal or sweet treat. I have been meaning to make socca pizzas for awhile now, after seeing a few recipes in some of my favourite cookbooks, and just hadn't gotten around to buying the right ingredients. I am happy to report that these are super easy and super delicious! Bonus - they are gluten free and can be dairy free (my pizzas always are...yes I know that somewhat defeats the purpose of a pizza!). 

Socca, or farinata, is a naturally gluten-free chickpea flatbread originally from Provence. There are many variations all over Europe and it is traditionally cooked in a wood oven. A cast iron skillet works just as well. The simple batter could be mixed with herbs such as rosemary, or with a little spice such as cumin. It can be served hot and broken or sliced into pieces for an appetizer, or topped with delicious toppings for a pizza type dish. I have done both.  Here are my choices of toppings but feel free to mix it up as you like or add a little feta or gorgonzola cheese. 

Socca Pizzas:

Socca Flatbread:

• 2 1/4 cups chickpea/garbanzo bean flour (I've used Bob's Red Mill Garbanza and fava bean flour)
• 2 cups water
• 2 tbsp olive oil
• pinch of salt 
• optional - rosemary or other fresh herbs or cumin 

Directions: Mix all ingredients together in a large mason jar or bowl. Let sit for at least a half hour, up to several hours. This allows it to ferment slightly giving it more of a nutty flavour.  To make pizzas, heat a cast iron skillet on medium high heat and add 2 tbsp of olive oil. Pour 1/2 cup of batter into skillet in a round pancake shape. Let cook for a few minutes until the top has set and sides begin to crisp. Flip and cook for a minute or so more. You want it a little crispy and browned. Continue until you have made enough pizza crusts. 

If making a large flatbread, heat the oven to 450°F and pre-heat the cast iron skillet. Coat the bottom of the skillet with 1 tbsp olive oil. Pour 1 cup into the pan, enough to touch the edges of pan for a 10-12 inch pan. Bake the socca for 8-10 minutes, until it is cooked through, then run it under the broiler to blister and brown the top (approximately 3 minutes). Cut into wedges and serve hot. (Alternatively, broil 6 inches away for 3-5 minutes until it blisters and browns.)

Pizza topping #1:

• 1/2 white onion, sliced
• large handful mushrooms, sliced (wipe with damp cloth or paper towel instead of washing them)
• 1 tsp thyme or rosemary 
• a few cherry tomatoes, halved 
• 1 tbsp extra-virgin olive oil
• 1 tbsp white wine, vegetable broth or sherry
• optional - 1 anchovy diced, for a little salty flavour; or cheese

Directions: Heat a non-stick pan over medium heat. Add 1 tbsp olive oil then saute onions until translucent. The longer you saute them on a lower heat the more caramelized they get. Add mushrooms and herbs. Then add a little sea salt and black pepper. Finish off with a little of the liquid (white wine, broth etc) to deglaze the pan. Top onto socca. Then add cherry tomatoes to the pan and heat in a little oil until they blister slightly. Top on pizza. Add any additional toppings you like. Enjoy!

Pizza topping #2:

• Homemade pesto (mine was approximately 2 large handfuls of basil, 1/2 cup toasted walnuts, 1-2 garlic cloves, olive oil as needed, 2 tbsp nutritional yeast, salt and pepper - processed in my food processor)
• 1/2 zucchini, sliced into moon shapes
• shredded chicken 

Directions: Heat a non-stick pan over medium heat. Add 1 tbsp olive oil then the zucchini. Toss in oil and saute for a few minutes until soft and slightly browned. Season with salt and pepper. Spread pesto over socca, add zucchini and shredded chicken. Enjoy!

*Tip: If adding any cheese variety, you can place socca pizza back in oven until cheese has melted. 

Let me know in the comments below if you try any other toppings! Next up, crispy socca tacos :)

In health & happiness, 

Dr. Karen

(Photo credit: www.relishingit.com)

Food Friday: My Go-To Summer Quinoa Salads

Oh She Glows Long Weekend Grilled Salad (my quinoa salad went too quickly to snap a pic!)

Happy summer! The warmer temperatures are finally here bringing along camping trips, picnics and beach days. Does your calendar look even busier than usual with all your weekends booked up with these activities? I am always surprised, but excited, when my summer is planned out as I always have something to look forward to. This weekend my sister is visiting from Ontario and it is turning out to be a perfect weekend! I love having visitors, especially her, because there is so much to explore and experience in and around Halifax. Some things on our list are a valley trip for some wine tasting, a big hike by the beach and some delicious dinners out. 😃 

3 silly sisters

Having weekends on the go also means I do not have much time to prep food for the week to ensure I am eating healthily. This is where my summer quinoa salad comes in. It is a go to for me! I can throw in all the delicious spring/summer veggies that are in season, dress it up how I like and take it to go. It is great for picnics with friends, a family camping trip and a quick and easy week lunch. It doesn’t get soggy or spoil quickly if you are careful what you put in it. The great thing is that the possibilities are endless! 

Here are two of my typical concoctions and one from OhSheGlows that I’ve made with great reviews from loved ones. 

Zingy cilantro-lime black bean quinoa salad:

• 1-2 cups cooked quinoa (1 cup dried yields about 2.5 cups cooked)
• 1 can black beans, drained and rinsed
• 1 cup thinly sliced red cabbage 
• 1/2-1 red or orange pepper, diced 
• 1/4-1/2 cucumber, diced 
• 2-3 green onions, chopped
• 1-2 garlic cloves, minced
• 1 large handful cilantro, roughly chopped 
• juice of 1 lime, about 2-3 tbsp 
• salt and pepper, to taste
• 3 tbsp olive oil, approximately (I just eyeball it when I drizzle it in)
• 1-2 tsp cumin 
• 1/2-1 avocado, diced

Directions: Mix all ingredients together except avocado. Adjust seasoning to taste. Let it sit in the fridge for about 30 minutes before serving to let the flavours combine. You may need to add another squeeze of lime juice or olive oil before serving. Add avocado just before serving and voila!

Refreshing chickpea quinoa salad: 

• 1-2 cups cooked quinoa (1 cup dried yields about 2.5 cups cooked)
• 1 can chickpeas, drained and rinsed
• 2-3 summer radishes, diced
• 1/4-1/2 red onion, finely diced
• 1/4-1/2 cucumber, diced
• 1 large handful spinach, diced (to get my greens!)
• 1 large handful parsley, roughly chopped 
• 1 clove garlic, minced
• salt and pepper to taste 
• 3 tbsp olive oil, approximately (I just eyeball it when I drizzle it in)
• 3 tbsp fresh lemon juice (approximately 1.5 lemons)
• 1 tomato, diced 

Directions: Mix all ingredients together except the tomato. Adjust seasoning to taste. Let it sit in the fridge for about 30 minutes before serving to let the flavours combine. You may need to add another squeeze of lemon juice or olive oil before serving. Add tomato just before serving and voila!

OhSheGlows Long Weekend Grilled Salad:

http://ohsheglows.com/2011/09/02/long-weekend-grilled-salad/

I only used 3 or 4 ears of corn, no wheatberries and 1 cup quinoa instead. I also add avocado before serving. So delicious! 

Let me know what you think in the comments below or what twists you come up with. :) 

In health & happiness, 

Dr. Karen