A Home-spun Version of Bibimbap

The Korean word bibimbap translated literally means mixing (bibim) rice (bap). It is my favorite Korean dish and one that I regard as comfort food. Think, cold, rainy or snowy evening enjoying this meal. To me, it’s a healthy and delicious way to get a variety of vegetables in the winter.

If you’ve never had bibimbap at a Korean restaurant, you don’t know what you’re missing. It is served to you at the table in a sizzling stone pot layered with rice and small piles of vegetables, sprouts, sea vegetables, mushrooms, meat or tofu topped with an egg. It also comes with a side of a sweet and spicy red sauce called Kochujang.

To eat this dish, you begin by literally scrambling the contents with a large spoon, exposing the delicious crunchy crust of rice from the very bottom of the pot. Kochujang sauce is then added into the mixture. It’s hard to believe that something that seems so simple to me can taste so wonderful.

The other night, armed with a fridge full of veggies, I decided to make my home-spun version of this dish – without the stone pot and the crunchy crust. I began with a base of buckwheat and rice (a blend of black and mahogany) and then topped it with veggies, seaweed, tofu, mushrooms, egg, and a sprinkle of sesame seeds. I finished it off with the Kochujang sauce (recipe below). The result is the pretty dish you see above.

This would work well with leftover vegetables, rice, and even meat if desired. Just reheat, assemble, and add the sauce.

The Dish

Cooked rice or any combination of rice and whole grains;

Any combination of vegetables, cut into strips and quickly sautéed:

- carrots, zucchini, peppers, scallions, mushrooms (or dried mushrooms that have been soaked);

- seaweed that has been soaked and drained – I used arame;

- ground or chopped meat or tofu – I drained some firm tofu, cut it into rectangles, fried it in a little grapeseed oil, then seasoned it with a little pepper, tamari, and sesame oil;

- a sunny side up egg;

To make the dish pretty (for a few minutes anyway : ), spoon hot rice or grain mixture into the bottom of a wide bowl. Arrange the vegetables, meat, and/or tofu in piles around the outer edge of the rice. Place the egg on top in the middle. Sprinkle with sesame seeds, add a large spoonful of Kochujang sauce, then get to work mixing it all together and enjoy!

Kochujang Sauce

2 T chili paste

2 cloves garlic, minced

1 T soy sauce or tamari

1 t sesame oil

2 scallions, chopped small

2 t sugar (I used maple syrup)

Mix all the ingredients together well. This makes about 1 – 2 servings.

Hawaiian Banana Bread

Who doesn’t love banana bread? Or I should say, who doesn’t love good banana bread? I say that because banana bread is one of those foods that require the starring ingredient be as brown and nasty as possible (on the outside, that is, while still being edible on the inside!). The riper the bananas, the better tasting the bread.

So I had bananas sitting for days, and I waited patiently for them to ripen. Finally, I started searching the grocery stores (I even called a couple) and I found the same green bunches of fruit on the shelves.

Finally I looked at my bananas and decided that the recipe I was about to try would be forgiving enough to work with bananas that were now at their peak: perfect sliced on a bowl of granola or atop a pile of pancakes–just the right softness without a speck of brown.

After checking out several recipes for Hawaiian Banana Bread, I went with the recipe below. The original recipe is here. I made a number of substitutions, including replacing half of the oil with *coconut milk (had some left over from the Tomato Soup recipe), using a different sugar and whole grain spelt flour.

The result was fabulous. It got thumbs up from five taste testers. It’s moist, flavorful–yes, the flavor of banana shines through and I can only imagine what it would taste like using super-ripe bananas. I’ll let you know : )

Hawaiian Banana Bread

½ c grapeseed oil

½ c coconut milk

2 c sugar (I used sucanat)

3 eggs, beaten

2 t vanilla

4 very, very ripe bananas, mashed

8 oz crushed pineapple, drained

3 c flour (I used whole grain spelt)

1 t salt

1 t baking soda

1 t cinnamon

½ c shredded unsweetened coconut

1 c chopped macadamia nuts

Preheat the oven to 350°F. Pour the oil, coconut milk and sugar in a large bowl and mix well. Add the eggs and vanilla, then mix in bananas and pineapple. Combine the dry ingredients and mix slowly into the wet ingredients until combined.

Divide the batter between two 9 x 5 greased loaf pans and bake for ~1 hour, or until a toothpick inserted in the center comes out clean. Cool in the pan for 10 minutes, then remove and cool on a wire rack.

*Why do I use coconut milk so often? Besides the fact that it’s versatile and it tastes great, it provides some health benefits that you may not be aware of. The saturated fat in coconut milk is made up of medium and short chain fatty acids which tend to get burned for energy rather than stored. One of the main components is lauric acid, which is anti-viral, anti-fungal, and anti-bacterial. The milk also contains some important nutrients such as potassium and calcium and it’s dairy free.

A Creamy Tomato Kale Soup

It’s soup weather and I’m already thinking about what I’d like to create in a pot this Winter! Growing up, tomato soup was one of my favorites and it came from a can–we just added milk or water. It wasn’t until several years ago that I began making my own tomato soup and realized what I had been missing all those years!

Today, a friend and I came up with this recipe below. We used tomatoes that we roasted in the oven (absolutely worth the effort and described here), sundried tomatoes, fresh herbs, and coconut milk in place of dairy, but you could easily substitute milk/cream instead. To bulk up on the nutrients, we also added a healthy dose of kale.

Also, if it’s too acidic for you, you can add a teaspoon of sweetener. We used sucanat and it tasted great, but we also liked it before the sugar was added.

We loved this soup and it even got the seal of approval from my girlfriend’s 13-year-old son and his friend. To me, that says it all, because any way you can get your kids to eat unprocessed foods with green vegetables is a good thing!

Tomato Kale Soup

3 lbs tomatoes, roasted, or ~4 c chopped, roasted tomatoes (from a carton or can)

2 c vegetable broth

1 c sundried tomatoes (not in oil)

1 T grapeseed oil

1 medium onion, chopped

1 c chopped carrots

1 T fresh oregano, chopped

1 T fresh basil, chopped

1 t sweetener, such as cane sugar or sucanat (optional)

3 cloves garlic

2 c kale, leaves removed from stem and chopped

1 c coconut milk

salt and pepper to taste

If using roasted tomatoes, remove the skins and set the tomatoes and juices aside. Heat the vegetable broth to a boil then remove from heat. Add the sundried tomatoes and let them soak for a few minutes.

Meanwhile, heat the oil to medium in a large pot and add the onion. Saute for 5 minutes, then add the carrot. Mix well and continue to let cook over medium heat for an additional 5 minutes.

Add the tomatoes, oregano, and basil. Remove the sundried tomatoes from the broth and coarsely chop, then add them and the broth to the pot. Cover and let simmer until the carrots are cooked, ~10 minutes.

Add the garlic and kale and simmer until the kale turns a bright green color. Use an immersion blender to blend the soup in the pot or blend it in small batches in a blender.

Return the soup to the pot and add the coconut milk. Mix well and adjust the taste with salt and pepper and additional coconut milk if desired.

Enjoy with a crusty artisan bread or if you really want to go for the comfort meal, a grilled cheese sandwich (on whole grain bread of course : )) Enjoy!!

Get Cultured with Fermented Vegetables

I’ve written before about the benefits of adding probiotics to the diet in the form of cultured dairy products and fermented foods like miso and tempeh. This time of year, especially, it’s important to keep the immune system in top condition to ward off colds, the flu and the myriad of infections that can arise during the cool, dry winter months. Probiotics are an effective way to do just that.

One method I’ve been using to add more probiotics into my diet is culturing vegetables. This time of year, in particular, I believe they’re a great idea because we often skimp on the veggies we consume during the cold months and opt for heavier, cooked foods. This is fine and even preferable for me too because my body naturally wants warmer, heartier meals right now. It’s helpful, though, to balance the diet out a bit with some raw food and the root veggies and heartier winter crops are the perfect varieties for fermenting.

There is also a significant benefit to fermenting vegetables of the Brassica family, including kale, cabbage, brussel sprouts, cauliflower, broccoli, etc. In their raw state, these vegetables have thyroid-suppressing activities because they can interfere with the uptake of iodine by the thyroid. However, fermented vegetables lose this property while still remaining raw. They are also alkaline in nature and therefore detoxifying and a great alternative for people who stay away from dairy products.

It’s easy and inexpensive to make your own cultured vegetables. Here’s what you need (adapted from BodyEcology.com):

- A sealable glass container, one to two quart

- A large bowl

- a cutting board and sharp knife

- blender and/or food processor

- mixture of veggies: cabbages, carrots, cauliflower, sea vegetables,

- fresh herbs, garlic, ginger, seeds like fennel or caraway, pepper, etc.

1. Wash well and chop finely or shred/process a mixture of vegetables of your choice.

2. Mix together in a large bowl. In the blender, add a couple of cups of the mixture and enough water to blend into a thick liquid.

3. Add the liquid slurry to the bowl of veggies and mix well.

4. Pack the vegetables into your glass container, leaving an inch or two at the top.

5. Stuff a couple of rolled-up cabbage leaves at the top of the container and seal the container.

6. Leave undisturbed in a warm place (~70°F) for ~3 - 7 days (Although, I do invert the jar once per day to redistribute the liquid that naturally settles to the bottom. Is this interfering with the fermentation process? I don't know for sure, but my veggies are usually ready within 7 days). Check the taste. They should taste vinegar-y. When they reach the desired flavor, refrigerate to slow the fermentation process.

7. Eat as a side with your meals, in salads, sandwiches or wraps, or as a topping to other foods. They should be eaten raw, though, the preserve the beneficial enzymes and bacteria. Enjoy!

More Brussel Sprouts Please!

Growing up, I was not a big fan of brussel sprouts. I vaguely remember them being served at dinner, taking one bite and deciding they were not my favorite food. Although, I think it would be rare to find a child that liked them. These days, I love seeing them in the store and immediately reach for a few handfuls because I know that their health benefits are tremendous and that I am equipped with a few recipes that allow me to welcome them on the dinner table. In fact, the last time I made them, they were my dinner!

The recipe below features warm, Autumn colors and a combination of nutty, tangy flavors that go well with the bitterness of the brussel sprouts. If you’ve got the time, you can also roast your own cranberries. They really do add a special touch to this recipe and will also eliminate the excessive sugar that can be found in dried cranberries. This pretty dish would make a beautiful addition to your Thanksgiving table.

Brussel Sprouts with Cranberries and Pecans

½ c pecans

1 T grapeseed oil

1 lb brussel sprouts, washed, stems and outer pieces removed

1 T grated ginger

orange zest and juice from one large orange

½ c dried or roasted cranberries (see below)

1 T butter

Heat a skillet, then add the pecans and lightly toast. Remove them from the pan and chop coarsely. Heat oil in a large skillet. Chop the brussel sprouts in half lengthwise. Add them to the skillet and sauté until lightly browned. Add the grated ginger, orange juice and zest, and cranberries. Cover and let simmer for 5 – 10 minutes until sprouts are the desired tenderness. You can also add a bit of water if it needs more liquid. Add the pecans and butter and mix well. Serve warm.

Roasted Cranberries

1 12 oz. bag cranberries, picked through, washed and dried

1 T grapeseed oil

2 – 3 T maple syrup

Heat the oven to 225°F. Using a wire whisk, mix the grapeseed oil and maple syrup in a medium bowl. Add the cranberries and toss well to coat. Transfer into a single layer to a glass or ceramic flat-bottomed baking dish. Bake for ~45 minutes. Stir, then bake for an additional 30 minutes or until they start to shrivel. Let cool then refrigerate in a sealed container.

Mustard Greens and Kale Sauce with Sundried Tomatoes

Two of the most powerfully beneficial groups of vegetables that we can eat are leafy greens and cruciferous veggies. This includes foods like lettuces, spinach, mustard greens, beet greens, kale, collard greens, cabbage, cauliflower, broccoli, and bok choy. They’re low in calories and fat, high in fiber, and a great source vitamins such as A, K, C, and folate, and minerals such as calcium, magnesium, potassium, and phosphorous.

Chlorophyll-containing greens purify and alkalize the blood, and both groups provide anti-oxidants, phyto-nutrients, and are mildly to strongly anti-inflammatory. So any way you can think of to get these veggies into your diet will provide tremendous health benefits to you and your family.

The inspiration for this recipe came from 101 Cookbooks from a pasta recipe calling for kale that sounds fantastic. The recipe sounded good and since I had a bunch of kale and mustard greens in the fridge at the time, I decided to combine the two. Because I was using mustard greens, I thought it would be nice to caramelize the leeks to sweeten them up a bit to balance out the bite of the mustard greens–the same for the balsamic vinegar. The tomatoes give the sauce more of a concentrated flavor as well as body, but I think tomato paste would work here too.

The sauce is good both cold/cool and heated and I’ve had it both ways. First with quinoa pasta (which is actually a blend of rice and quinoa flours), pictured above, and with cooked quinoa. It would also work with rice or other grains, or (I’m thinking!) as a pizza sauce.

Mustard Greens and Kale Sauce with Sundried Tomatoes

1 T grapeseed oil

1 leek, sliced thin crosswise

2 cloves garlic, minced

1 c vegetable broth (or more for a thinner sauce), warm

2 T balsamic vinegar

½ c sundried tomatoes, sliced

6 – 8 large leaves each of mustard greens and kale, removed from the stems and broken into large pieces

sea salt and pepper to taste

goat or feta cheese, optional

In a medium skillet, heat the oil to medium and sauté the leek until tender and almost caramelized. Meanwhile, soak the sliced sundried tomatoes in the broth. When the leaks are ready, add them to a blender or food processor. Add the garlic, tomatoes and about ½ cup of the broth, vinegar, the mustard greens and kale leaves, and a pinch of sea salt and pepper. Blend or process until the leaves are well processed. Adjust the taste with salt and pepper. Add more broth if a thinner sauce is desired. Serve over pasta or grains. Top with cheese (or blend in during the processing).

Chickpea and Lentil Chili

I wasn’t paying attention to what the weather would be today when I decided to try something different for a vegetarian chili recipe. But the heavy, Autumn rain is a perfect match for a dish like this. I actually had it simmering on the stove by mid morning and the aroma was almost too much to handle!

This recipe is a variation on the vegetarian recipes that often call for pinto, red, and/or black beans. I’ve replaced them with lentils, seen above. I’ve included this picture because I marvel at how pretty they really are! They remind me of the stones that I saw at the edge of the ocean in Northern California. Just thought I’d share that. : )

Back to the chili, I’ve also kept the chickpeas (and I've explained their amazing health benefits here) and added lots of vegetables, including cauliflower, mushrooms, and greens.

The cauliflower, lentils, and mushrooms give this dish a texture that is surprisingly like a meat-based chili and you won’t even miss the meat! I think almost any vegetable you have on hand will work well in this dish. I also feel that good quality spices are really important. I used a smoked, Hungarian paprika here and a nice chili powder. Start off on the low side when adding the spices then add more to taste.

In addition, because I try to use canned foods as little as possible, when not using fresh tomatoes, I’ve switched to tomato products in tetra-pak containers. I’ve seen them at many of the major grocers in this area.

This would make a very hearty meal over brown rice or quinoa and can be garnished with traditional sour cream, chives, and cheese, or even cashews.

Chickpea and Lentil Chili

1 – 2 T grapeseed oil

1 medium onion, chopped small

2 bell peppers, seeded and chopped small

2 stalks celery, sliced lengthwise and chopped

8 oz. mushrooms, chopped

½ head cauliflower, chopped into small pieces

2 – 3 cloves garlic, minced

1 t dried oregano

2-4 T chili powder

2 T paprika

1 T cumin

½ t cayenne pepper

1 t black pepper

1 t sea salt

~2 c vegetable broth, simmering

1 12 oz. bottle dark beer, at room temperature (optional)

1 c lentils, soaked overnight and rinsed

3 c chickpeas, soaked overnight and rinsed, divided

2 large tomatoes, chopped small

3 c tomato puree or strained tomatoes

2 c chopped fresh green, such as spinach or kale

cooked brown rice

shredded Monterey jack, cheddar, or other cheese, or

cashews

1. Heat the oil on medium in a large pot. Add the onion and saute until they become translucent.

2. Add the peppers and celery and cook for an additional 5 minutes.

3. Add the mushrooms and spices and cook briefly.

4. Add the hot vegetable broth, beer, lentils, 2 cups of chickpeas, tomatoes, and puree.

5. In a blender, blend the remaining 1-cup of chickpeas with just enough water or vegetable broth to cover. Add the puree to the pot.

6. Bring to a boil, reduce heat to low and simmer until the tomatoes cook down.

7. A few minutes before the end of cooking, add the chopped greens. If adding spinach, add about 5 minutes before serving. If adding kale, allow a few more minutes for it to wilt.

8. Serve over brown rice and garnish as desired.