Kale & White Bean Stew

Packed with nutrition from Kale and protein packed cannelloni beans. I often add in roasted tempeh or for meat eaters, lamb sausage.

Ingredients:

1 Tbsp Olive oil
3 carrots, chopped
1 yellow onion, chopped
5 celery stalks, chopped
2 shallots or 2 cloves garlic, chopped

4, 15oz cans vegetable broth ( about 8 cups)
1 cup water
2 , 15 oz can cannelloni beans
dried parsley, thyme  & oregano ro rosemary (optional)
sestet & pepper
2 bunches kale, stems out and chopped large

12 one sausage or roasted/bbq tempeh (optional)

Step 1
Heat oil in a large pot. Add tempeh or sausage if using. Fry up and remove.

Step 2
Add carrots, onions, shallots, celery.
Saute 3 min.
Add garlic if using- 1 min

Stir in veg or chicken broth, water, herbs & season with seawall t& pepper.
Bring to a simmer for 15 min. Add back in sausage or tempeh if using.
Add cannelloni beans. Stir. add more broth if it is too thick for you.
Add in chopped kale. Cover Let simmer until kale is texture you like, I like it chewy).
Serve as is.

Roasted Carrot and Red Lentil Ragout

Ingredients:

6 large carrots, peeled & cut lengthwise
10 Tbsp olive oil
2 1/2 teaspoons kosher salt
Freshly ground pepper
1 medium onion, sliced thin
1/8 teaspoon cayenne pepper (optional0
1 cup red lentils
5 cups chicken stock

Preheat oven to 450 degrees. 

1. Lay carrots in a roasting pan and toss with 5 Tablespoons olive oil. 

Season with 1 1/2 teaspoon salt. 1/2 teaspoon pepper. Roast for 20 minutes. Turn the carrots, add the onion & drizzle rest of Olive oil on them. 

Roast 15 minutes, until the carrots are brown and tender. 

When the carrots are cool enough cut them in to 1/4 inch dice. Dice onion as well.

2. Warm a sauce pan. 

Add the carrot and onion mixture, and cayenne pepper. Cook, stirring, for 1 minute. Stir in the lentils. Add the chicken stock and simmer, stirring occasionally, for 20 minutes, until lentil are falling apart. Season to taste.

3. Serve with rice, or as a thick soup.

If I want to pump up the veggie content, I add in some sweet potato. parsnip, celery....

Creamy Golden Chick Pea & Kale Stew

Spiced chick peas are crisped in olive oil, the simmered in coconut milk for a crazy creamy stew often found in South India & parts of the Caribbean.  The chick peas alone would be a great side dish, but then you'll add in stock, bolstered with dark, leafy greens of you choosing, and finish with a handful of fresh mint.  Be sure to avid low fat coconut milk or the meant fo drinking: all are very different and would not be suitable here.

Ingredients:
1/4 cup olive oil, plus more for serving
4 garlic cloves or 2 shallots, chopped
1 large yellow onion, chopped
3 stick celery sliced thin
3 carrots cut in chunks
1, 2inch , peeve of ginger, grated
sea salt
pepper
1 tsp red pepper flakes (optional)
2 tsp ground turmeric
1 tsp ground cumin
2, 15 oz, cans of chick peas, drained and rinsed
2, 15 oz cans of full fat coconut milk
2 cups vegetable or chicken stock
1 inch swiss hard or kale or collard gens. stems removed, torn or cut into small pieces

Garnish:
1 cup mint, chopped
Yogurt

Step 1
Heat oil in large pot over medium heat. Add garlic/shallots (if using), onion, celery & ginger. Season with sea salt & pepper. Put on low and let simmer for 5 min until onions are translucent.

Step 2
Add in turmeric, cumin, red pepper flakes, if using, and check peas.  Let fry in spices for 8-10min. Stirring frequently.  With a master, mask the chick peas to release the starch to thicken the stew.

Step 3
Add in the carrots, stock, coconut milk. Season with seas and pepper again.
Let simmer, stirring occasionally,  until carrots cooked as you like and stew has thickened. 30-35 minutes.

Step 4.
Add in greens. Stir. Cover and let sit on low for 5 min or until greens are the texture you like. I like them super crunchy almost raw.  Check salt and pepper seasoning.

To serve top with olive oil, mint and a dollop of yogurt...

Baked Cabbage Steaks

OMGosh. These are Ah-mazing.  I was skeptical, but I do love roasted broccoli & cauliflower.  Gave these a try ash Whoa.. the wheel family loved them... roast on!

Pre-heat oven to 400F/200c

Wash & remove outer leaves of the round cabbage. Trim stem.
Cut into 1 - 1 1/2 inch (2-3cm) slices
Brush both sides with olive oil. Sprinkle with garlic, seasalt & pepper.
Bake 30 -4 0 minutes.  

I like mine with the edges a bit crunchy so I go for 40 minutes.
Enjoy!  You won't need much more on your plate!

Chewy Chocolate Chip Cookies

I have adapted and "health-ed up' this recipe from a fantastic cookbook (ThePerfect Chocolate Chip Cookie) my roommate Cynthia gave me in business school.  She knew when I was overwhelmed because ...  I would start baking!   This was in 1989!  It was the start of my alternative baking and cooking career.  I updated this recipe, multiple times, with the help of my kids, who have learned my 'techniques for years, and fully approve of this version!  This is the latest version based on a double recipe of the original.  If you only wan half the batch, do NOT just cut the amounts in half,  email me and I'll let you know a smaller version.  You can always contact me through the FB page:  My Healthy Path * Manger Bien Etre Bien  (Jennifer Triger).  I make this quantity, then freeze what I do not want to bake that day. Typically I bake 6 at a time.

Makes 29 LARGE cookies

INGREDIENTS

Dry
515r whole flour (I use  50:50 buckwheat & einkorn (sarrasin & petit epeature)  )
2  tsp (10gr) baking soda
1 tsp (6gr) seasalt
2 cup (300 gr) coconut sugar or rapadura
3 cups (600 grams) dark chocolate chips


Wet
4 eggs
2 TBL (25gr)  pure vanilla extract
375gr butter- melted with the white foam (milk fat) skimmed off the top and put aside  -
Measure out 285gr of this liquid.  (or use ghee or clarified butter- which is what you have done here if you follow the instructions)

Method
Melt butter. As it melts you will see a white foam (the milk fat) rise to the surface. Skim this off. Let it simmer a few more minutes, you will hear popping noises.  This is the water evaporating out of the butter.  This takes about 10 minutes + . Put aside to cool a while you prepare the rest.

In a large bowl, sift flour with baking soda and seasalt.  Mix in the 2 types of sugar.  Make suer you press out and hard lumps of sugar with a fork or you hands.

In a separate bowl/container, blend all WET (liquid) ingredients together well.  Clarified butter (ghee) + 4 eggs  + vanilla.  I use a very tall cup and blend with an immersion blender.

Pour blended liquid ingredients into dry. Mix.
Add chocolate chips.

I like large cookies. Scoop up batter with an ice-cream scoop.
Place on a cookie sheet and refridgerate for 1-3 hours.

Heat oven to 375F (175C).
When ready to bake place balls on cookie sheet well spaces. I put 6 per sheet.  Press with the heel of you hand, so they flatten a bit.
Bake for 10-12 minutes. Let cool. ENJOY!
I freeze them most of them for the future once I have flattened them a bit.

Chocolate Coconut Bars (gluten, dairy, grain free!

Chocolate Coconut Bars...
Mounds Bars used to be my favourite as a child,
but THESE are a true explosion of happiness.



Prep Time:  15 minutes
No cooking needed




Ingredients:

3/4 cup / 160 gr coconut oil
1/4 cup / 85 gr  coconut butter or coconut cream concentrate
2 tsp / coffeespoons vanilla extract
3 cups / 225 gr shredded coconut
4 oz / 95 gr high quality dark chocolate

Instructions:

1. Place coconut oil & coconut butter in a pan, and melt over low heat.
2. Remove fro heat and add 2 tsp vanilla, whisk to combine.
3.  Add the shredded coconut & mix well.
4. Put into a 8x8, square baking pan.
5. Place in fridge.
6. Once the coconut layer is completely chilled and hardened, it is time to melt the chocolate!!
7. Melt chocolate in a bain-marie/double boiler  (one pan inside another pan of water). Do not let water boil over into the chocolate pan.
8.  As soon as the chocolate is melted, remove it from the heated water. Pour or spoon over the coconut layer. Spreading it as you go. I used a frosting spatula.
9. Place back in the forge for a few hours until firm.
10. Cut into small squares.. it is rich and you can eat way to much!

VIn Chaud. Hot Wine

The best recipe you will ever find. Seriously.  This crosses oceans- USA, UK,, NL, France.  It will warn you up, but not knock you over.. ;)

It is actually a mix of various Martha  Stewart inspired hot wine and hot cider recipes.  You MUST personalize the taste with the amount of spices you use.  If you serve it in the afternoon, make sure you serve it with Pepernoten, Dutch Spice Balls.  You can find that recipe in the search.  Heavenly.  I love this season ... it is so Sweet and Spicy!!

2 bottles (750ml each)  fruity wine (ex. : Beaujolais, Côte de Rhone, Shiraz))

1 bottle (1 liter)  apple cider juice  the more « raw and cloud the better

1 cup (250ml) maple syrup

2 oranges or 4 tangerines, sliced

2 apples slices whole so you get a « star » in the middle where the seeds are (it is so pretty)

1 vanilla bean

4 cardamon pods

2 star anise

10 whole cloves

2 sticks of cinnamon

8 black peppercorns

Put wine and maple syrup in large pot to slowly blend over medium heat. About 5 minutes, stirring now and then. Add apple cider/juice, spices and fruit. Heat slowly over med low heat as long as you can.   Get the fruit well imbided.

The longer you heat it, the less alcohol is in it.  Add more maple syrup to make it « smoother » if that is how you like it.  Filter onto bottles. This will keep for weeks in the fridge.

For +/- 100 people, like  for an Elementary School Christmas Market….

5 boxes of wine as above , 3 bottles in each box

5 liters of apple  juice/cider non alc

2 liters of maple syrup

10 oranges

20 apples

large handful of star anise

 --- half that much of black peppercorns  and of cloves and of          cardamon pods

10 cinnamon sticks

4 vanilla beans