White Bean & Olive Dip

White Bean and Olive Dip
1/4 cup (1 oz) pine nuts
1 1/2 tsp cumin seeds
1 can (15 1/2 oz) white beans, drained and rinsed
1/4 cup fresh lemon juice (from 2 lemons)
2 tbs mayonnaise
1 tsp cayenne pepper
1/4 c. plus 2 tbs EVOO
2 oz. black olives, pitted and roughly chopped
course salt
carrot sticks and endive leaves

1. toast pine nuts in skillet until golden brown. Chop coarsely. Toast cumin seeds in the same skillet, 1 to 2 minutes.
2. Pulse beans, lemon juice, mayo, cayenne, and cumin in a food processor until combined. With the machine running, add oil in a slow stream, processing until smooth. Transfer to a medium bowl. Stir in pine nuts and olives, and season with salt. Serve with carrots and endive leaves.

Veggie Burger

Ultimate Veggie Burger Recipe

These make great do-ahead meals, and you can store shaped, ready-to-cook patties in the refrigerator for a week's worth of work lunches. Sprouted garbanzos are becoming more readily available, but if you can't find them, canned or cooked garbanzos (chickpeas) will work great. Sprouting boosts their already fantastic nutritional value even more...

2 1/2 cups sprouted garbanzo beans (chickpeas) OR canned garbanzos, drained and rinsed
4 large eggs
1/2 teaspoon fine-grain sea salt
1/3 cup chopped fresh cilantro
1 onion, chopped
Grated zest of one large lemon
1 cup micro sprouts, chopped (try brocolli, onion, or alfalfa sprouts - optional)
1 cup toasted (whole-grain) bread crumbs
1 tablespoon extra-virgin olive oil (or clarified butter)

If you are using sprouted garbanzos, steam them until just tender, about 10 minutes. Most of you will be using canned beans, so jump right in and combine the garbanzos, eggs, and salt in a food processor. Puree until the mixture is the consistency of a very thick, slightly chunky hummus. Pour into a mixing bowl and stir in the cilantro, onion, zest, and sprouts. Add the breadcrumbs, stir, and let sit for a couple of minutes so the crumbs can absorb some of the moisture. At this point, you should have a moist mixture that you can easily form into twelve 1 1/2-inch-thick patties. I err on the moist side here, because it makes for a nicely textured burger. You can always add more bread crumbs a bit at a time to firm up the dough if need be. Conversely, a bit of water or more egg can be used to moisten the batter.

Heat the oil in a heavy skillet over medium low, add 4 patties, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Turn up the heat if there is no browning after 10 minutes. Flip the patties and cook the second side for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties. Carefully cut each patty in half, insert your favorite fillings, and enjoy immediately.

Makes 12 mini burgers.

Low Carb: Skinny Omelette Recipe

Skinny Omelette Recipe

I didn't mention it up above, but ricotta spiked with lemon zest and some herbs would be a perfect, easily spreadable slather for this recipe as well.

2 large (preferably organic) eggs
a tiny pinch of fine grain sea salt
a few tablespoons of chopped chives
a dollop of pesto
a bit of goat cheese or feta
a small handful of mixed salad greens

Use a fork to beat the eggs and salt in a small bowl. Beat well, until the eggs are mostly uniform in color - they seem to run around the pan more evenly when there aren't huge patches of yolk vs. whites.

In your largest non-stick skillet over medium heat (this is one of the few occasions I actually use non-stick) pour the egg mixture and give it a good swirl so that they spread out thinly across the entire pan. Alternately, you can use a crepe pan or crepe maker - this works beautifully as well. Sprinkle the eggs with some of the chives and let them set, this happens quickly depending on the heat of your pan - 15 seconds to one minute. Run a spatula underneath the omelette and slide it out of the pan (flat) onto a countertop, large cutting board or Silpat-line cookie sheet. Do this with confidence (or practice). Spread the pesto across the surface of the omelette (if you have a thick pesto, thin it a bit with water to make it easily spreadable), and then sprinkle with the cheese and salad greens. Starting with one end, roll the omelette away from you. Cut in half on a deep diagonal. Season with a bit more salt if needed and serve garnished with a few chopped chives.

Serves one or two.

Vegetarian Tortilla Soup Recipe

Vegetarian Tortilla Soup Recipe

6-8 corn tortillas, cut in half and then into matchstick-thin strips - optional
a big splash of extra virgin olive oil
fine grain sea salt

20 small yellow or red cherry tomatoes

another splash of extra virgin olive oil
3 cloves garlic, chopped
1 large white onion, chopped
1 teaspoon ground cumin
2 teaspoons ground coriander
1 teaspoon cayenne or other spicy red chili powder
1 14-ounce can crushed tomatoes
6 cups vegetable broth (or water)

a few sun-dried tomatoes, chopped
1/4 cup of goat cheese, crumbled

Gently toss the tortilla strips with a glug of olive oil and salt. Turn them out onto a baking sheet, arrange them across the pan and bake in a 350F degree oven for 10 minutes or until golden and crispy. Set aside.

Halve (or quarter) the tomatoes lengthwise and put them in a small roasting pan, oven proof dish, or rimmed baking sheet. Toss with a bit of olive oil and a pinch or two of salt. Bake in a 350F degree oven for 40-45 minutes (less time if you use smaller cherry tomatoes), or until the tomatoes are shrunken and golden around the edges. The tomatoes keep nicely in a jar for days (refrigerated), so you can do this part in advance if you like. Set aside.

Now for the soup itself - in a big pot over medium-high heat cook the garlic and onions in a splash of olive oil along with a couple pinches of salt for just a minute or so. Stir in the spices and then the tomatoes. Cook down for about five minutes or so, it should thicken a bit. Remove from heat, add one cup of the broth and puree with a hand blender (or puree in a traditional blender). Add the remaining 5 cups of broth and puree until smooth. Bring the soup back up to a simmer and cook for another 10 minutes.

Serve the individual bowls topped with plenty of tortilla strips, the roasted and sun-dried tomatoes, and some crumbled goat cheese. Alternately, as I mention up above, you can finish with sliced avocado, cilantro, white onions, and a squeeze of lime. If you like a creamier soup base add a splash of half and half, or stir in some extra goat cheese.

Makes about 6 servings.

Low Carb: Lively Up Yourself Lentil Soup

Lively Up Yourself Lentil Soup

2 cups black beluga lentils (or green French lentils), picked over and rinsed
1 tablespoon extra virgin olive oil
1 large onion, chopped
1 teaspoon fine-grain sea salt
1 28-ounce can crushed tomatoes
2 cups water
3 cups of a big leafy green (chard, kale, etc), rinsed well, deveined, finely chopped

Saffron Yogurt
a pinch of saffron (30-40 threads)
1 tablespoon boiling water
two pinches of salt
1/2 cup 2% Greek Yogurt

Bring 6 cups of water to a boil in a large saucepan, add the lentils, and cook for about 20 minutes, or until tender. Drain and set aside.

While the lentils are cooking, make the saffron yogurt by combining the saffron threads and boiling water in a tiny cup. Let the saffron steep for a few minutes. Now stir the saffron along with the liquid into the yogurt. Mix in the salt and set aside.

Meanwhile, heat the oil in a heavy soup pot over medium heat, then add the onion and salt and saute until tender, a couple minutes. Stir in the tomatoes, lentils, and water and continue cooking for a few more minutes, letting the soup come back up to a simmer. Stir in the chopped greens, and wait another minute. Taste and adjust the seasoning if need be. Ladle into bowls, and serve with a dollop of the saffron yogurt.

Serves 6 to 8.

Avocado, Tomato, and Fresh Mozzarella Salad

Avocado, Tomato, and Fresh Mozzarella Salad

6 oz. bowtie pasta
6 ripe fresh tomatoes
8 oz. fresh mozzarella cheese
1 large ripe avocado
2 tbsp pine nuts, toasted

DRESSING
6 tbsp olive oil
2 tbsp red wine vinegar
1 tsp whole grain mustard
pinch of sugar
salt and pepper to taste
2 tbsp chopped basil

Cook pasta. Drain, cool.
Slice the tomatoes and mozzarella into thin round slices.
Halve the avocado, cut into lengthwise slices.
In a small bowl, whisk together all of the dressing ingredients, except for the basil.
On a large round plate, arrange alternate slices of mozzarella, avocado and tomato in a spiral pattern, overlapping slightly.
Toss the pasta with half of the dressing and the chopped basil.
Place in the center of the plate.
Pour remaining dressing over the tomatoes, cheese, and avocado slices and garnish with the pine nuts, and a sprig of fresh basil.

Makes 4 servings.

Southern 3 Bean Salad

Southern 3 Bean Salad

15 oz. can kidney beans, drained and rinsed.
15 oz. can black beans, drained and rinsed.
15 oz. can garbanzo beans, drained and rinsed.
2 celery ribs, sliced.
1 medium red onion, diced.
1 cup frozen whole kernel corn, thawed.

DRESSING:
3/4 cup chunky salsa
1/4 cup vegetable oil
1/2 cup lime juice
1 1/2 tsp chili powder
1 tsp salt
1/2 tsp cumin

In a large bowl, combine beans, celery, onion, tomato and corn.
In a small bowl, combine dressing ingredients. Mix well.
Pour dressing over bean mixture and toss to coat. Cover.
Chill for at least 2 hours before serving.

Serves 10.