Cauliflower Mujadarra

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Hey Friends!!!

It’s been a while…

Life has a way of getting super busy and important things (like this blog!) fall aside for a little while.

I’m about halfway through my food-service rotation at a local high school where I am doing some cool projects.

In case you’re wondering, dietitians have a variety of fields to choose from, the main ones being community (think food pantry, WIC etc), food-service (think hospital cafeteria and patient food management or school lunch program management), and clinical (think in/out-patient education, health clinics etc) fields. I have already completed my community rotation and will start my hospital rotation next month. I love the variety of career paths I can take and I am so happy to be learning so much every day!

Anywaysssss, let’s chat about this AMAZING recipe! I have seen a few recipes for mujadarra and have wanted to try it for a while. When I saw the Kasha Mujadarra recipe in Paula Shoyer’s The Healthy Jewish Kitchen, I knew I had to try it. The flavors were so delicious and I appreciated that the recipe was vegetarian and easily modifiable to be vegan. And then I thought, this recipe would work so well with cauliflower rice!

Now in general, I don’t believe in cutting out carbs or hiding vegetables. I am all for eating a variety of foods and carbs. BUT, this recipe is a great way to add more vegetables to your life. I would even serve this with sweet potatoes or another starchy vegetable. I just love the spices and flavors on the cauliflower, but you can easily use rice. I also love using lentils for their fiber and protein (and great flavor!). This recipe is a total win for me! Plus it’s super easy!

Make it and let me know how much you LOVE it!

Now for the recipe:

Cauliflower Mujdarra

(adapted from Paula Shoyer’s The Healthy Jewish Kitchen)

Ingredients:

1/2 cup brown or green lentils

2 tablespoons olive oil

2 large onions, diced

4 garlic cloves, crushed

1 teaspoon tumeric

1/2 teaspoon ground cumin

1/2 teaspoon paprika

1/4 teaspoon chili powder

1/2 teaspoon ground cinnamon

1/2 teaspoon ground black pepper (or more to taste)

1/2 teaspoon salt (or more to taste)

1 (12 oz) package frozen cauliflower rice (I buy mine at Trader Joe’s)

Directions:

  1. Cook lentils according to package directions. (Usually boil lentils with 2 cups water and simmer for around 15 minutes or until tender, soft but not crunchy)
  2. Heat the 2 tablespoons olive oil over medium-high heat.
  3. Add the diced onions and cook for 10-15 minutes, stirring often, or until onions are brown.
  4. Add the garlic and spices. Cook for 2-3 minutes, or until fragrant.
  5. Add the cauliflower rice and heat for 5-10 minutes, or until heated through and softened to your liking.
  6. Add the cooked lentils and stir to combine.
  7. Serve hot.

So easy! I like to double the recipe and eat leftovers (cold) or mixed into a salad.

Have a great week!

Spaghetti-Squash with Spicy Asian Peanut Sauce and Veggies 

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Hey everyone!!!

I just finished my community rotation of my dietetic internship this week. I am so happy to have met such great people-both clients and staff/volunteers at the Oak Park River Forest Food Pantry- and to have learned so much from everyone. I’m sad to leave such a great place :(.

The pantry has a special nutrition education program and they present nutrition topics and recipes to clients at every distribution. One awesome aspect of the pantry is that they work not only to advocate for and help end hunger, their goal is to provide healthful foods as well.

The pantry provides fresh produce, allergen-friendly foods, and other healthful options. Sometimes clients are unfamiliar with foods received as donations and that is where the nutrition team helps educate clients about these foods.

This recipe was demoed at the pantry  in the summer using whole wheat pasta. I’ve become so used to whole wheat pasta that I find white pasta to be bland but some people are unfamiliar with the taste and don’t like it.

This is a great recipe because the flavorful sauce covers up the whole wheat flavor for those who don’t like whole wheat.

I re-wrote the recipe to include spaghetti squash-NOT because I think carbs are BAD- pasta is a great source of carbs which are needed for your body to function. BUT, I did have a cooked spaghetti squash in my fridge and this recipe worked tasted AMAZING with the veggies and sauce. Plus, it’s always great when you can include more veg in your life.

I cooked this up quickly after a workout class and used easy vegetables I had on hand. I love the addition of frozen edamame for color, and plant protein. Feel free to sub other vegetables you have available.

Have you ever made spaghetti squash before? Let me know if the comments!

Spaghetti-Squash with Spicy Asian Peanut Sauce and Veggies 

Ingredients:

1 large spaghetti squash, cooked and cooled

1 tablespoon olive, canola, or sesame oil

1 large red onion, medium chopped

2 bell peppers, any colors, medium chopped

2 zucchinis, skin on, medium chopped

1 cup frozen edamame

 

For the sauce:

6 tablespoons peanut butter

4 tablespoons low-sodium soy sauce

1 tablespoons lemon juice

2 tablespoons sesame oil OR substitute with canola oil

1 teaspoon garlic powder

Crushed red chili flakes, as much as you like

Directions:

  1. Heat 1 tablespoon over medium-high heat. Add onions and cook until they begin to soften, around 3-5 minutes.
  2. Add peppers and zucchini and cook 6-10 minutes, until vegetables are soft.
  3. While the vegetables cook, mix all of the sauce ingredients in a small bowl.
  4. Add the edamame, spaghetti squash, and sauce to the vegetables and heat through.
  5. Serve hot or cold.

 

Hope you all have a fantastic weekend!

Zahava

 

 

 

Vegetable-Stuffed Cornbread Dressing/ Stuffing

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See what I did with the name there 😉

I LOVE cornbread. There is something so delicious about the texture and flavor of the slightly-sweet bread, which for all practical purposes is really cake.

While so many people use cake mixes, and cornbread mix for that matter, making your own is super easy AND you can control what ingredients you put in. For example, I was horrified to see that Jiffy brand contains lard. I’ve kept kosher my whole life so I’ve never tried lard but I have had food made with schmaltz (chicken fat).  But in reality, the amount of saturated fat in that mix makes me want to run away.

I usually prefer to make non-starchy side dishes for Shabbat (Jewish Sabbath) since we start the meal with challah bread. BUT, I’ve been seeing SO many stuffing recipes so I knew I needed to make some. I added a whole bunch of veggies so the dish is a nice combination of starchy-vegetable.

I actually found this recipe as I was searching for recipes for clients at the food pantry where I’m an intern. As I’m writing this post, I’m realizing that I only have FIVE days left before my next rotation! I love the pantry and I’m sad to be leaving. Check them out @ http://www.oprffoodpantry.org . This place is amazing! (I will need to talk more about this another time!)

Anyways, here is the recipe. I hope you make it and enjoy! You can definitely use cornbread mix or prepared cornbread, but I’m including a super EASY recipe so you can make it yourself.

Vegetable-Stuffed Cornbread Dressing

Ingredients:

2 tablespoons extra virgin olive oil

1 large onion, finely chopped

8-10 oz white mushrooms, sliced

Salt to taste

4 stalks celery, diced small

4 garlic cloves, minced

2 teaspoons rubbed (dried sage), or 2 tablespoons chopped fresh sage

1 tablespoon fresh thyme leaves or 1 1/2 teaspoons dried thyme

½ cup finely chopped flat-leaf parsley or 2 tablespoons dried parsley

Ground black pepper

1/3 cup dried cranberries (Craisins)

1 batch of cornbread (1 9-inch pan), crumbled (recipe below)

1 cup low-sodium vegetable broth, or more as needed

2 tablespoons unsalted butter/canola oil/trans-fat free margarine

Directions:

  1. Heat the olive oil over medium heat in a large nonstick skillet, and add the onion and mushrooms.
  2. Cook, stirring often, until mushrooms release some water, about 5 to 7 minutes, and add 1/2 teaspoon salt and the celery.
  3. Cook together for another few minutes, until the onion is soft and mushrooms are reduced in size. Add the garlic, and stir together for 30 seconds to a minute, until fragrant.
  4. Transfer to a large bowl, and add the herbs and dried cranberries. Combine well. Taste and adjust salt. Add 1 cup broth and more if needed.
  5. Transfer to a buttered or oiled 2-quart baking dish. Dot with butter. Cover with aluminum foil, and heat through in a 325-degree oven for 30 minutes.

Homemade Cornbread

Ingredients:

1 cup yellow cornmeal

½ cup whole wheat flour (I used Trader Joe’s white whole wheat)

½ teaspoon salt

1 teaspoon baking powder

½ teaspoon baking soda

2 eggs

1 cup buttermilk (I made my own with scant 1 cup soy milk with lemon juice added to equal one cup)

½ cup low-fat milk or soy milk

1 tablespoon honey, or more if you prefer sweeter cornbread

Cooking spray, oil or butter for greasing the pan

 

Directions:

  1. Preheat the oven to 400 degrees.
  2. Place the cornmeal in a bowl, and add the flour, salt, baking powder and baking soda. Stir the mixture with a spoon or whisk.
  3. In a separate bowl, beat together the eggs, yogurt (or buttermilk), milk and honey. Whisk the cornmeal mixture into the liquid mixture. Do not overwork the batter.
  4. Grease a 9 inch pan with cooking spray, oil or butter.
  5. Pour the batter in the pan and place in the oven.
  6. Bake 25-35 minutes, until golden brown and a toothpick inserted in the center comes out clean. It will be quite brown on the edges. Allow the bread to cool in the pan, or serve warm.

 

Recipe adapted from:  https://cooking.nytimes.com/recipes/1014334-savory-cornbread-stuffing

 

Hope ya’ll had a fabulous weekend!

Zahava

 

Fluffiest Whole Wheat Challah

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So, it started SNOWING here in Chicago. In the beginning of November. Whatever.

Either way, I’m excited to stay inside tonight and eat this amazing bread. I’ve been super busy this week but really wanted some of this goodness so I made a small batch of dough.

There is a custom to use 5 pounds of flour when making challah but that requires more time, which as a dietetic intern commuting two hours daily, I don’t usually have.

When I do make five pounds, I am lucky enough to have a bunch of bread in my freezer for a while.

I actually started making challah when I was still in middle school and have gotten better at it after all this time. Of course when I started, I used white bread flour but times have definitely changed since then, friends!

I read about a method called sponging on http://www.aish.com a while back and it has been LIFE changing. It allows the dough to become light and fluffy with the texture like white bread. It does require some extra rising time but remember , if you make five pounds, you’ll have some left in your freezer for a while.

Sponging works like this:

Make your dough like you usually do except only add half the flour. Allow the dough to rest for 30-60 minutes and then add the rest of the flour.

The bran portion of the whole grain is what weighs down the texture and this method allows the dough to rise once without all the “baggage.”

 

I’m posting the recipe with measurements for five pounds of flour but feel free to quarter it, halve it, or if you’re very brave, double or triple it! 😉

Have you made challah before? Let me know in the comments!

Cheers to the weekend!

Zahava

 

Recipe:

Ingredients:

• 4 Tablespoons dry yeast
• 1 Tablespoon honey, agave or sugar
• 5 1/2 cups warm water
• 4 large eggs
• ¾ cup oil (canola, preferred)
•1 cup sugar (or more, if you like it sweeter)
• 5 pounds (~18 cups) white whole wheat flour (King Arthur and Trader Joe’s both have great flours)
• 3 tablespoons table salt

•1 large egg, beaten
• Toppings as desired, I like Everything Bagel spice or cinnamon

Directions:

1. In a large bowl, dissolve yeast and 1 Tablespoon agave in 5 1/2 cups water. Wait 5-10 minutes, or until you see bubbles. (This ensures the yeast is active). If not, start with fresh yeast, water and sweetener.
2. Add 4 eggs, sugar, and oil to yeast mixture and mix.
3. Add half of the flour (you don’t need to measure; just approximate half) with the salt to the bowl and mix.
4. Cover the mixture with plastic wrap and allow to rest in warm location for 30 to 60 minutes.
5. Add remaining flour and knead until smooth dough is formed. Dough may be sticky, this is good as the challah will be moister.
6. Allow dough to rise for 1-1/2- 2 hours, or until double in size.
7. Optional: You can punch down the dough and allow it to rise for one more hour.
8. Punch down dough and separate challah with a blessing, if observing.
9. Divide dough into 6-8 parts, depending on how big you want the challahs.
10. Braid the loaves or rolls as you like.
11. Placed braided loaves or rolls on baking sheets lined with parchment paper and allow to rise for 30 minutes before baking.
12. Preheat oven to 425 F degrees.
13. Glaze challah with beaten egg and top with toppings as desired.
14. Place challah in the oven for 15 minutes (without opening the door during this time!)
15. Then, lower the oven temperature to 350 degrees. Bake challah for 20 more minutes, or until lightly golden-brown.
16. Cool challahs on cooling racks.
17. You can freeze the extra challahs for several weeks in plastic bags.

Gluten-Free Pumpkin Chocolate Chip Bars + My Thoughts on Daylight Savings Time

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Ok folks,

Let’s talk daylight savings for a minute. How many of you liked the extra hour?

Well I DIDN’T!

Excuse my screaming, I’m just so overly exhausted and somehow the extra hour did not help matters… Such a crazy case of Monday over here.

Not sure who came up with the idea that it should get dark at 4:30 pm. Lucky for me, I managed to sneak in some sunlight because I left my internship at 4 to get to a workout class which I thankfully(!) got to on time.

Anyways, as you will soon learn, I love pumpkin everything.

Lucky for you, this recipe can also be made with canned butternut squash. I’m not sure where else they sell it but I find it at Trader Joe’s.

I keep kosher and for some reason the TJ’s pumpkin isn’t certified while the butternut squash is-how convenient for this recipe?!?

This recipe is full of fiber thanks to the use of chickpea flour. It is also gluten-free so it’s perfect for people who are intolerant/allergic or have another reason they’re avoiding gluten. (Not that I recommend this unless necessary, but this is a discussion for another time 😉 )

No one will know about the secret flour in here but they will feel full for longer than your typical banana or pumpkin bread. While not quite a dessert, this recipe is perfect for breakfast or as a snack.

Here’s the recipe:

Gluten-Free Pumpkin Chocolate Chip Bars

Ingredients:

1 cup chickpea/garbanzo bean flour (I used Bob’s Mills)

3 tablespoons coconut flour

1/3 cup oats (instant or old-fashioned), use certified gluten-free if needed

1/2 cup sugar

1 teaspoon cinnamon

1 teaspoon baking soda

1 14 oz can butternut squash (or pumpkin)

1 teaspoon lemon juice

1 banana, mashed

2 tablespoons oil

1 egg

1 teaspoon vanilla

3/4 cup  + 1/4 cup chocolate chips, divided

 

Directions:

  1. Mix dry ingredients in a medium-sized bowl.
  2. Add all of the remaining ingredients (except for 1/4 cup chocolate chips) and mix until well combined
  3. Bake in a greased 8 inch pan at 350 F for 30 minutes or until toothpick inserted comes out clean.
  4. Melt 1/4 cup chocolate chips and drizzle on top.
  5. Enjoy!

 

Thank you for stopping by! Please tag me on Instagram @ edggie_veggie if you make any of these great recipes.

Hope you enjoyed your extra hour on Sunday ;). Tell me in the comments below how YOU spent it.

 

Zahava

 

 

 

Best Pumpkin Muffins

FullSizeRender (8) Listen folks, these are the best pumpkin muffins for a few reasons:

  1. They taste delicious (which is always important!)
  2. They are EASY to make. Just some canned pumpkin, a couple of other ingredients and DONE!
  3. They are so versatile and you can change them up with different variations, which of course I’ll tell you about.
  4. They are made with whole wheat flour. I love white whole wheat flour. I buy mine at Trader Joe’s and it’s pretty inexpensive there. It has a more mild flavor than regular whole wheat flour but all of the nutritional qualities of regular whole wheat flour.
  5. Since they’re relatively low in sugar, you can eat them as breakfast, brunch, snack, side dish or any time of day, really. I’ll have a couple of these muffins with a hard-boiled egg and call it a delicious breakfast.
  6. Try them and let me know what YOU love about them!

NOW, the recipe!

Ingredients

1/3 cup sugar (or 1/2 cup if you need your muffins sweeter

1 cup white whole wheat flour

1 teaspoon baking soda

1 1/2 teaspoons cinnamon

1/4 cup chia seeds

1 14 oz can pumpkin (not pumpkin pie filling)

1 large egg

1/4 cup neutral oil (I used canola)

1 apple, shredded with peel OR 1/3 cup unsweetened applesauce

Directions:

  1. In a medium-sized bowl mix together sugar, flour, baking soda, cinnamon and chia seeds.
  2. Add pumpkin, oil, egg, and apple.
  3. Mix to combine.
  4. Divide batter into 12 lined muffin tins.
  5. Bake at 350 F for 30 minutes, or until toothpick inserted comes out clean.

Variations:

Remove 1/3 cup pumpkin from can and reserve for another use. Add 1 small shredded zucchini.

Chocolate chips will also make a great addition.

 

 

Enjoy the recipe and please let me know if you try them!

 

Hope you all have a great weekend!

 

Zahava

Welcome!!!

My sister is eating pizza. No worries friends, I love pizza too and eat it often.

Hey Friends and welcome to Edggie Veggie! My name is Zahava and I’m so happy you’re here!!!

A little bit about myself (and then I’d love to hear about you in the comments!)…

  • I am a dietetic intern. This means I can take the exam to become a registered dietitian in just a few months :)! I have a BS in Food and Nutrition from the University of Alabama.
  • I believe in moderation. Including with food. This means I do eat pizza. And cookies and cake. I try to eat healthful foods most of the time but will NOT turn down ice cream if my friends are having some.
  • I LOVE to bake. I started by making Duncan Hines cakes when I was in fifth grade… I love that baking provides exact directions. Cooking can sometimes say “add salt to taste.” AND I’m always like “WTH does that mean?” I have taught myself to like to cook because it is often more healthful. And because I like food. Cakes are good but I need energy and real meals to be an INTERN!
  • I also love to workout. My current fav (which has been a fav for a while) is Pure Barre. (I promise this isn’t sponsored but maybe one day?!? 😉 ) There is an awesome sweat that you get while still being low impact. The schedule is so flexible which works well around my schedule. The instructors are all fabulous and the community is great!
  • I love to talk. You will notice this….
  • I come from a family of 8 kids. This means cooking a LOT when we are all together. It is a lot of fun!
  • There is so much more for me to share so follow along!

Feel free to comment or email me with any food or nutrition questions. If I don’t know the answer, I’ll do some research or make something up 😉

Until next time,

XOXO,

Zahava