Edamame hummus

I spent last weekend with my aunts and cousins at my parents' house—swimming in the lake, making smores, grilling pizza, and riding on the boat. It was a nice break and awesome to visit with them, since they all live in Georgia. It made me realize how quickly time is passing. I've watched my cousins grow from infants to toddlers and now to kids and teenagers (I'm the oldest cousin). It reminded me to enjoy the moment, relish the details, and have more fun.

So with that in mind, I give you edamame hummus. I've made edamame hummus before, but it's been awhile. I had forgotten how much I liked it. I've tinkered with this recipe a bit more and believe I have perfected it. It's that good.

Tamari departs a great earthy note while the lemon and vinegar lighten it up. The miso adds healing power and umami flavor. I love the crunch of the sesame seeds and the heat of the chili flake garnish.

This hummus is perfect with raw summer veggies for a snack or used as a spread for a veggie sandwich. And it's a great way to change up your hummus routine.

Edamame hummus
1.5 c frozen edamame
1/4 red onion
1/4 tsp ground coriander
2 tsp tamari
juice of one lemon
1 tbsp rice vinegar
1 tbsp tahini

1/4 c cilantro

1 tsp miso

1 tbsp warm water
1 tbsp walnut or olive oil
sesame seeds to garnish

If your edamame is frozen, cook according to the package.

Add cooked edamame, onion, coriander, tamari, lemon juice, vinegar, tahini, and cilantro in a food processor. Blend until smooth. You might have to scrap the sides down a few times. Put the miso in a small bowl, add the warm water, and mix until the miso has dissolved. Add to the food processor along with the oil, and blend for another minute or so. Remove from the processor and eat or refrigerate until later. Garnish with sesame seeds and chili flakes.

I didn't make this week's Food Matters Project recipe, so head on over to see what everyone made here and Lexi who hosted it here.

Sun-dried tomato hummus

I first tried hummus in college. It was in a veggie wrap and it was delicious. Being from a small town in North Carolina, the dip we mostly consumed was pimento cheese. I fell in love with hummus and have eaten it in many flavors and in many ways since then. These days I usually make it at home, adding whatever spices and herbs I have on hand. One of my favorite combinations is jalapeño and cilantro.

Normally hummus is served chilled at restaurants and purchased in the refrigerated section at the grocery store. But this week's Food Matters Project recipe serves it hot. When I make hummus, I tend to eat a few warm scoops while I'm tasting it from the food processor. I find it comforting warm and the texture is similar to mashed potatoes. Bittman recommends adding it to pasta and grains or eating it as an alternative to mashed potatoes.

I recommend buying dried beans, and soaking and cooking them yourself. This allows you to control the amount of sodium that goes into your beans, plus dried beans are cheaper. Put your beans in a bowl and cover completely with water. The beans will rehydrate and grow larger, so make sure to cover with at least an extra inch or more of water. You can soak the beans before you leave for work, and cook when you get home in the evening. Adding kombu (seaweed) to the pot of chickpeas as they're cooking helps reduce gas by making the beans easier to digest. It also flavors and adds trace minerals to the beans as well. I add kombu to all my beans. Adding the spices—cumin, epazote, fennel, ginger, asafetida, or winter savory—also aid digestion.

Beans or legumes are slow to digest which means they're excellent for those who have low blood sugar or diabetes, because they only have a small rise in blood sugar. They reduce cholesterol, lower blood pressure, regulate the colon, and prevent constipation. Beans are a great source of protein, calcium, potassium, iron, zinc, and B vitamins. The color of the bean is thought to depict the organ that it supports. Chickpeas are yellow, so they are thought to support the spleen. (1)
I decided to add sun-dried tomatoes and smoked paprika to my hummus as I've been on somewhat of a kick the past month, adding their distinctive smokey flavor to dishes. Feel free to add whatever flavor profile you'd like.

Sun dried tomato hummus served hot
adapted from The Food Matters Cookbook
3 c garbanzo beans, cooked
1/2-3/4 cup reserved cooking liquid or water
4 sun-dried tomatoes
1 garlic clove, minced
1/4 tsp smoked paprika
zest of 1 lemon
1/4 c tahini
3 tbsp olive oil
1/4 tsp salt
1/4 tsp cracked pepper
1/2 tsp cumin seeds
1/4 tsp coriander seeds
juice of one lemon
parsley + jalapeño to garnish

Add the warm chickpeas, 1/2 c cooking liquid, sun dried tomatoes, garlic, paprika, lemon zest, and tahini to the food processor (use a mortar & pestle, if you don't have a food processor). Blend until smooth. While the food processor is running, add the olive oil, salt, and pepper. If the hummus looks a little dry, add more cooking liquid. Remove from the food processor and refrigerate until ready to eat.

Heat the cumin and coriander seeds over medium heat. Cook until fragrant, 3-4 minutes. Grind the spices finely with a mortar and pestle. Add the hummus to the sauté pan over low-to-medium heat. Add the lemon juice, mix well. I added a little extra cooking liquid here to make it creamier (it thickened up after being in the fridge for a couple of hours). Stir often, making sure the hummus doesn't burn or stick to the bottom of the pan.

Garnish with parsley, jalapeño, cumin, and coriander. Serve warm with an assortment of vegetables, crackers, or pita.

(1) Wood, Rebecca. The New Whole Foods Encyclopedia. pg. 36-41.

Orange pumpkin chocolate chip bread

I don't have a kitchen pantry. I have a long row of shelves above the counter instead. They're bright red and without doors. Someday we'll paint them grey, but for now they'll do. Since they're open and all of our dry goods—as well as bowls, glasses, and plates—are on display, I keep them organized. I can also keep tabs of the inventory pretty easily. But occasionally something gets pushed to the back, and I forget all about it. This happened a few weeks ago when I was moving things around, and spied a lonely can of pumpkin puree. I had purchased it with the intention of making pumpkin chocolate chip cookies last fall. (Someone in our house was addicted to the ones from Whole Foods.) I moved the can to the front of the shelf as a reminder to use it.

A few weeks passed by, and I got an inkling to make banana bread. I walked into the kitchen, looked at the fruit bowl on the counter, and realized we didn't have any bananas. Then I looked up and saw the pumpkin puree.

I quickly remembered a recipe I had bookmarked last November. I tinkered with it a bit, adding almonds instead of hazelnuts, orange juice and zest, as well as a few tablespoons of chocolate chips. I also added an apricot-date puree with a splash of maple syrup in place of the sugar. It tasted subtly of pumpkin, with deep orange and spice notes, and bits of dark chocolate. The cookie lover in the house even approved.

Give the apricot-date puree a try. It's so easy and an excellent replacement for sugar. Last fall in my chef classes, we made a date puree to sweeten granola. I loved the idea and made a note to try it again. I think it provided the perfect sweetness to this quick bread. Note: If substituting the puree for regular ol' sugar, you may need to increase the dry ingredients or decrease the wet ingredients, to get the right consistency for your dough or batter.

Apricot-date puree*

2/3 c dried dates & apricots, pitted

1/2 c warm water

Blend on high until smooth. 

Makes about 1 cup.

Orange pumpkin chocolate chip bread
1/2 c almonds or almond meal
1 c whole wheat pastry flour
1/2 tsp sea salt
1 tsp baking soda
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
1/4 tsp ginger
3/4 c pumpkin puree
1/4 c coconut oil
1/2 c apricot-date puree*
1 tbsp maple syrup
2 tsp orange zest
2 organic eggs
juice from 1/2 an orange
3 tbsp dark chocolate chunks

Preheat oven to 350. Lightly oil a loaf pan with coconut oil or butter. Line with parchment paper.

Toss almonds in food processor and blend until a fine meal. In a large mixing bowl, add the almond meal, whole wheat pastry flour, salt, soda, powder and spices. Sift or whisk together well. In a separate bowl, add the remaining ingredients, minus the chocolate. Add the dry ingredients to the wet, and mix well. Fold in the chocolate chunks.

Pour into the oiled loaf pan and bake for about 45 minutes. Remove and let cool before serving (unless you're impatient like me, and wanted a warm slice).

Enjoy as an afternoon snack with tea. I think this would make an excellent gift for a friend.

Orange-almond oat scones

Recently I was reminded of how important our dietary and lifestyle choices are. Decisions we make now, can and more than likely, will affect us later. I know I've been guilty of staying up late to finish a big project or working on the weekend just to get ahead. But as the new year is approaching, try to put yourself and your health, first. Leave work at work, use your lunch hour to catch up with an old friend and finally get to that yoga class. It's these things that make us happy which have a positive effect on our mind and body.

Over the past few weeks I've been getting up early to make scones. Some for friends, some for us and some just because. I first started with Deborah Madison's oat scone recipe, which I didn't like much, so I moved onto her ginger scones. I didn't have crystallized ginger so I used a variety of dried fruits and flavors. Out of all four batches my favorite was this orange zest, almond and raisins. I also ran out of eggs as I made this batch, so I used flax instead. Crushed flax mixed with water makes an amazing binder in baked goods. I also liked the nutty flavor it imparts to the scone as well as that extra dose of fiber.

I'm not a big sweet breakfast person, but I do like scones. They're closer kin to a biscuit than a muffin. These scones get their sweetness from just a tablespoon of sugar. If you don't have oats you could just use another 1/2 cup of whole wheat pastry flour. And if you want these to be vegan, use coconut oil in place of the butter.

Orange-almond oat scones
3 tablespoons raisins
1/4 c orange juice or water
1 tablespoon flaxseeds, ground
3 tablespoons warm water
1/2 c oats or oat flour (will pulverize oats into flour via food processor)
1/2 c whole wheat pastry flour
1 tsp baking powder
1/4 tsp sea salt
1 tablespoon evaporated cane sugar
2 tablespoons butter (or coconut oil), chilled
1 tablespoon orange zest
1 tsp almond extract
1/4 c almond milk, more for brushing

Preheat oven to 425 and line a baking sheet with parchment paper.

Soak raisins in orange juice or water for 15 minutes or until they begin to plump up. Then strain through a sieve and set aside.

Add the freshly ground flaxseed and 3 tbsp warm water to a small bowl. Stir and let sit for about 15 minutes. The mixture will become goopy which is what you want.

If using oats, toss into a food processor and blend on high until it reaches a flour-like consistency. Pour into a large bowl and stir in the whole wheat pastry flour, baking powder, sea salt and sugar. Cut in the cold butter (or coconut oil) with fingers or a pastry cutter until it resembles a very coarse meal, not fine. Those chunks of butter will allow the inside of the scone to steam so it cooks properly. Now quickly add the flax mixture (aka flax egg), orange zest, almond extract, almond milk and drained raisins. Use your hands to bring the dough together and then turn out onto a floured surface, like your countertop. Knead a few more times until the dough is together, but don't overwork it. You don't want the warmth of your hands melting the butter. Form a circle and cut into six wedges. Place wedges onto the baking sheet and brush with a little almond milk and a sprinkle of sugar.

Bake for 10-12 minutes. Remove from oven and let cool. Enjoy with a clementine and cup of coffee or tea.

Energy snacks

I've always been a morning person. I enjoy getting up early, and having time to myself before I start the day. I can tell a big difference when I do. Running first thing in the morning, before breakfast or coffee, is my favorite routine. I always hated running in the cold, until I trained for a half-marathon last year. Now I prefer it to running in the sweltering summer heat. There's something about running half-asleep in the cold that I find invigorating. I think part of it is wearing proper running tights. I could live in them (and often do on the weekends).

As the weather is becoming colder, I've started to increase my distance again. With that comes an increase in appetite. I decided to make homemade energy snacks, instead of buying larabars at the store. These snacks are so easy to make (if you have a food processor) and are to eat on-the-go. I thought Josh would be skeptical, but he loves them. I've already made several batches the past few weeks. What do you munch on pre- or post-workout?

Feel free to add substitute your favorite dried fruit (dates, cherries, cranberries) here. Another variation I tried was with more apricots and coconut butter. These snacks are loaded with heart-healthy fats, omega 3s, fiber and protein to keep you satisfied.

Energy snacks
2 cups almonds
4 dried apricots, soaked in hot water for 10 minutes
1.5 tsp cocoa
1/2 tsp cinnamon
1/4 tsp almond extract
3 tbsp honey
1 tbsp flax, soaked in hot water for 10 minutes
Shredded unsweetened coconut

Soak the almonds in clean, filtered water for at least 4 hours.* Pour out water and rinse almonds. Put almonds into a food processor with the remaining ingredients (except the coconut) and blend. If it's too dry, add a little melted coconut oil or more honey. You should be able to roll into 1 inch balls easily with your hands. Roll through the shredded coconut and enjoy pre- or post-workout.

*I think this step is key. Not only does it help your body digest the almonds easier, but it give the snacks a better texture.

Raw beet salad with dill & walnuts

Everyone seems to go pumpkin crazy this time of year. But there's another vegetable that shows up at the farmers market that often gets overlooked. The humble beet. I know some of you might dislike beets, but please give them another try. Any beet lovers out there? I've mentioned this before, but it took me years to appreciate beets.

Beets are excellent for your health. They're great if you want to detox or cleanse which means they support a healthy liver. They also provide the body with beneficial antioxidants and phytonutrients.
I usually roast beets, but today I decided to grate them into a lovely raw salad. I also added apple, ginger, orange juice, balsamic and dill. It was a nice contrast eaten with a warm bowl of butternut squash soup.

Look at that beautiful, deep red color. You know that means it must be good for you. Oh and don't toss out the beet greens. Save them and cook like any other leafy green.

Raw beet salad with dill & walnuts

4 large red beets, peeled
1 golden delicious or gala apple, peeled
1.5 inch piece of ginger, peeled
1.5 T balsamic vinegar
1 T freshly squeezed orange juice
1 tsp cider vinegar (optional)
2 T walnut oil or olive oil
1 T dill, minced
1/2 tsp salt
dash of cracked pepper
Toasted or raw walnuts, to garnish

Grate the beets, apple and ginger (with the grate attachment of your food processor or a cheese grater). Add the next seven ingredients into a small jar (with lid). Screw on the lid and shake. Pour over the beets and mix well. Garnish with walnuts and serve.

Best coffeecake ever

I know those are strong words, but it's true. This is the best coffeecake. Ever. And it happens to be dairy free. I live with a coffeecake lover and he even agrees.

I know this probably doesn't look like the coffeecake you buy at your local bakery or coffee shop. That cake is lighter in color with a cinnamon sugar crumble piled high on top. Since this cake uses half whole wheat pastry flour and half unbleached all-purpose flour it has a darker color, denser texture and more fiber (added bonus). It also uses less refined sugars and natural sweeteners.

You can taste a hint of almond as well as the warming cinnamon and nutmeg spices that really make this a comforting breakfast or dessert. Four days later, this cake is still really moist and delicious.

Watch out, it's hard to only eat a small piece. This coffeecake is perfect for a lazy Sunday morning, eaten in bed with an almond milk latte and a great book.

Best coffeecake ever
This recipe is adapted from Fran Costigan's More Great Good Dairy-Free Desserts Naturally. 
1.5 c walnuts
3 T sucanat or turbinado sugar
3 T light sugar, like evaporated cane sugar
2 tsp cinnamon
2.5 T olive oil

1 c whole wheat pastry flour
1 c unbleached organic all purpose flour or white spelt flour
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1.5 tsp cinnamon
1/4 tsp nutmeg, freshly grated (or allspice)
3 T light sugar, like evaporated cane sugar
3/4 c maple syrup
3/4 c almond milk
1/4 c olive oil
2 tsp almond extract
2 T vanilla extract
1 T apple cider vinegar

Preheat oven to 350. Grease an 8 or 9-inch spring form pan with melted coconut oil or butter. Then line the bottom with parchement (use scissors to cut into a circle).

Toast walnuts over medium heat, stirring frequently, until they release their scent. Put aside to cool. Once cool, roughly chop and put into a small mixing bowl. Add the rest of the ingredients.

Sift the flours, baking soda, baking powder, salt, cinnamon and nutmeg into a large mixing bowl. Pour the remaining wet ingredients into a separate large bowl. Whisk until combined and pour over the dry ingredients. Mix well.

Pour half the batter into the spring form pan. Top with half the walnut mixture. Pour remaining batter over and then add the rest of the walnut mixture to the top. Don't worry if you're spring form pan is too large, just make one layer of batter and topping instead of two.

Bake for about 45-50 minutes. If you're making it one layer, it will cook in about 30 minutes. Test the center of the cake with a toothpick or paring knife to make sure it's done.

Let cool for 15 minutes. Remove the spring form pan and allow to cool on a wire rack. Eat warm or at room temperature.

Vegan apricot carrot muffins

Most of last week was spent at the beach with an amazing group of friends for our co-ed bachelor/bachelorette trip. We drank, laid in the sun, cooked, played games, swam, and danced. It was laid back and casual, just our style. I highly recommend doing the same when you're ready for that.

Needless to say, I had a hard time getting back into my regular schedule. I knew most of my weekend would be spent working, so I procrastinated and made these yummy muffins on Saturday morning. I'm not usually a sweet breakfast person (prefer eggs over pancakes any day), but every now and again I want a tasty scone or muffin.

It's amazing how fickle baking can be. I made the same recipe in class a few weeks ago and it turned out great. When I made them at home, the first batch didn't rise as much as the second batch (see image below). The original recipe says to let the batter to sit for a minute so it will rise, but clearly the batter than sat for 12 minutes won. I think the humidity of my kitchen slowed that process down a good bit. I've made those notes in my recipe below.

Don't worry if your muffins don't rise all the way either, they still taste delicious. I love that they're packed with beta-carotene rich carrots and apricots, and the applesauce keeps them moist for days.

Vegan apricot carrot muffins
1/3 c dried unsweetened apricots, diced
1/2 c apple juice
1 c all purpose unbleached flour (or whole wheat pastry flour)
1 c whole wheat flour
2 tsp baking soda
2 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1/2 tsp nutmeg (cloves or allspice would work nicely too)
3 T olive oil
1/2 c unsweetened applesauce
1 c maple syrup
1 T apple cider vinegar
1/3 c almond milk
1 tsp vanilla extract
6 T apple juice, reserved from draining the apricots
1 c shredded carrots

Preheat oven to 400 degrees. Grease a muffin tin with coconut oil or cooking spray.

Soak the apricots in the apple juice for about 15 minutes or until they've plumped up. Strain over a bowl and reserve 6 T of the apple juice.

Whisk (or sift) together the dry ingredients—flour, baking soda, baking powder, salt, cinnamon, nutmeg—into a large bowl. In a smaller bowl, mix the wet ingredients—oil, applesauce, maple syrup, almond milk, vinegar, vanilla extract, apple juice—together. Pour the wet ingredients over the dry and mix until smooth. Fold in the apricots and carrots. Do not over mix. Let the batter sit for at least five minutes depending on the humidity of your kitchen. You should notice that the batter has grown a little.

Pour the batter into the muffin tins two-thirds full. Pop into the oven and cook for 12-14 minutes. Use a toothpick to see if they're done. Remove from the oven and let cool. Enjoy warm from the oven with a dollop of yogurt. These muffins are very moist and taste great the next day too.

Apple juice sweetened granola

We made several batches of granola last week in class. This wasn't your regular granola. Instead of using loads of oil, butter and refined sugars we used natural sweeteners like mashed bananas, maple syrup, honey and date syrup (pureed dates soaked in hot water).

We're headed to the beach Saturday, and I decided to whip up a big batch of granola to take with us. I had some apple juice in the fridge that was begging to be used. I think it gave the granola a great crunchy texture.

You'll see the recipe calls for a nuts/seeds and dried fruit mixture. Feel free to add your favorites here. I chose a seed mixture of flax, sunflower, and sesame seeds. For my dried fruit I used raisins. Most of the time I dice up apricots and toss after the granola has cooled. Dried cherries, pineapple, golden raisins or cranberries would be tasty too. Enjoy this granola mixed with plain yogurt and fruit for breakfast or as a healthy snack or dessert.

Apple juice sweetened granola
2 c rolled oats
1 tsp cinnamon
dash of sea salt
1/2 c nuts/seeds mixture
1/2 c apple juice (no added sugar)
1/4 c honey
1/2 tsp almond extract
2 tbsp tahini
1/4 c dried fruit

Preheat oven to 300. Mix the dry ingredients (oats, cinnamon, sea salt and nuts) together in a large mixing bowl. In a smaller bowl mix together the juice, honey, almond extract and tahini. Then pour over the oats and mix well. Put a sheet of parchment or foil onto a baking sheet, and then spread your granola over this. Check the granola after 15 minutes, and mix the oats again. Bake for another 15 minutes and remove from heat. After the granola has cooled, mix in your dried fruit.

Shishito peppers

Saturday morning I was making my normal rounds at the farmers market. I said hello to familiar faces, picked up eggs and filled my bag with a variety of summer vegetables. I was at one of my favorite farmers' tents ready to pay for lemon cucumbers, when they asked me to try their Japanese shishito peppers. They had just sauteed the peppers in sesame oil and finished them with a splash of soy sauce. I picked up one of the small peppers, browned on both sides, and took a bite. Wow. They tasted like bell pepper and jalepeno, minus the heat. As you can see, I returned home with a carton of them. I cooked them with dinner that very night.

As I put the peppers on the table, I told Josh not to worry, they weren't spicy. He took a bite approvingly, but said he thinks they want to be spicy. I laughed, ate another one, and wham! That little pepper had some heat! There was only one pepper in my bunch that was spicy, so be careful as you're nibbling on these tasty treats.


Shishito peppers
1 tbsp sesame oil
1 bunch shishito peppers
dash of tamari (or soy sauce)

There is no need to peel, chop or dice these peppers. These small peppers are cooked and eaten whole. They have a thin, delicate skin, so they cook quickly.

Heat sesame oil over medium heat. When the pan is hot, toss in the peppers. Now let cook, stirring, so they don't burn. Keep a close eye on them. When the peppers have cooked down and are browned all over, remove from heat. This should take 5-8 minutes. Toss with a dash of tamari. If you don't have tamari or soy sauce, finish with sea salt and lemon. A great appetizer or afternoon snack.

A sweet, healthy Friday treat

I woke up with a craving for a sweet breakfast this morning. I remembered I had two very ripe bananas on the kitchen table and this recipe bookmarked.

I love the use of almond meal instead of flour here. I was low on almonds, so I added some hazelnuts too. And I used two tablespoons of honey instead of the sugar. This recipe made six muffins, which is perfect for two people. A dozen tends to be too much and gets thrown out or donated to friends.

I like eating them warm right out of the oven, but they make a perfect mid-afternoon pick-me-up too.

And yes I did put chocolate in the middle. Hey, it's Friday!

Snack on this: strawberry yogurt

I know what you're thinking. Strawberry yogurt? That's not special. But I think it is.

Stop a minute and think about the yogurt aisle at your local grocery store. How many flavors and types of yogurt do you see? Key lime pie, strawberry cheesecake, banana cream pie, and even chocolate. These processed yogurts are usually high in sugar and the fruit doesn't taste like real fruit. Instead of buying the packaged variety why not make you're own with fresh, whole ingredients?

It's simple. Fill a bowl with organic plain yogurt and add your favorite fresh fruit. I chose strawberries because the farmers' markets are overflowing with them right now (excited for blueberries and peaches next). If you're not a plain yogurt fan, stir in a big drizzle of honey and a dash of cinnamon. You can puree the fruit and mix into the yogurt, if you prefer a smoother texture. This is a great snack packed with protein, vitamins, minerals and antioxidants. Enjoy!

Edamame guacamole

Avocados have been on my mind lately. If you caught my tweet a few days ago, I've been thinking about growing them. Apparently you can start from the large seed that you usually discard when you cut open the fruit. I always felt bad about tossing the golfball-sized seed.

Today is the perfect day to celebrate this healthy fat, plus they are usually on sale at your local grocery store (they were at Whole Foods this morning). What's your favorite way to eat an avocado? I love avocado slices with lemon juice, sea salt and pepper. Sometimes I eat alone or mashed on a piece of toast for breakfast.

I grabbed a few avocados this morning and whipped up a big batch of guacamole at lunch. This isn't just any guacamole, but I added 3/4 cup of cooked edamame for a protein kick. The usual ingredients that give guacamole it's signature flavor—avocado, cilantro, tomato, red onion, serrano pepper, sea salt, pepper, cumin, lemon and lime juice—are still included.

Enjoy with tortilla chips or spread over lavash (or stuff a pita) with crunchy veggies like I did for a simple lunch. Yum.

How are you enjoying the holiday?