The Quick and Easy Green Panini

In the spirit of Food Network celeb, Guy Fieri… “One bite of this sammy and you’ll be takin’ the train to flavor town!”

Okay, if you can make a grilled cheese sandwich, you can make a Panini! And, you don’t need some fancy-pants Panini grill to do it. Although if you have one, they are nice and make those very pretty grill marks on the bread.

Me, I’m cheap, and I’m old school. Though I must admit I have been known to be a sucker for kitchen gadgets, for my Paninis I just use a cast iron griddle (smooth) or grill pan (creates the traditional grill marks) and something heavy to smoosh the sammy (wrap a brick in foil and you’re good to go)! My Lodge griddle came with a “bacon press” so I just use that. The bacon press is just a cast iron plate with a handle.

Thank goodness for food ruts, since that’s how I come up with some of my favorite recipes and this one is no exception. Last week I was in a total lunch rut, and wanted to do something easy but different, so I thought….panini! This is what I came up with and the results were incredible. The flavor in this thing (largely due to the fresh basil leaves) lingers and makes you want to savor the flavor before taking another bite. The biggest bonus…the whole family loved them, in fact, they inhaled them! AND they were full of greens and wonderful healthy veggies. BO-NUS!!!!!!

You’ll notice that I do use a little trans-fat free non-dairy margarine on the outside of the Panini’s to create a more browned and crispy exterior. However, you can just as easily skip this part and not add the extra fat, especially if you are using a non-stick cooking surface.

Like in the hummus quesadillas, the hummus here becomes oozy and may start to drip a little over the sides of your Panini. Be careful not to pile the fillings too high though. Paninis are supposed to be thin, and if you add too much stuff, it will all ooze out onto your pan. So don’t go too crazy, just keep it simple.

Again, this is another recipe that I encourage you to play around with. If you aren’t crazy about basil, try a different fresh herb that you DO like, or add fresh spinach. Make it your own, and make it healthy!

Panini Verde
Makes 4 Paninis

¼ cup water
4-6 oz. sliced mushrooms
½-1 Tablespoon tamari (can use soy sauce or Bragg’s Liquid Amino Acids instead)
2-4 cups kale, chopped
Earth Balance, or other trans-fat free, non-dairy margarine
8 slices sprouted grain bread (has nuttier texture and nutritionally superior to whole wheat or white bread)
Hummus (see hummus quesadilla post for homemade, oil-free hummus recipe)
1 medium to large tomato, sliced
2 Tablespoons chives, chopped (try using a clean scissors, instead of a knife)
8 large fresh basil leaves

1. Place ¼ cup water in a medium-sized pan, over medium heat

2. Add mushrooms and cook, stirring occasionally, 2-3 minutes. Stir in tamari. Add kale and cook, stirring occasionally, until wilted. Turn off heat and set aside.

3. Heat a large grill pan or griddle over medium heat.

4. Spread a very thin layer of Earth Balance on one side of the bread slices.

5. Flip bread over and spread with a thick layer of hummus.

6. On 4 of the slices, top hummus with the mushroom mixture, tomato slices, chives and basil.

7. Place the remaining halves on top of the mushroom topped ones. The Earth Balance should be on the outside of the sandwiches.

8. Place 2 sandwiches (or however many will fit, without crowding) on the griddle and top with a heavy pan, brick, bacon press, whatever. Once the bottom of the sammy is brown, turn over to brown the other side and press again.

9. Once both sides are browned, remove from the pan, and cook the remaining sandwiches. Once they are done, cut on the diagonal and serve. Yum-a-licious!!!

Eat Them Greens! Green Wrap - 2 ways

We've all been told to "Eat your greens!" But are they REALLY that important?  You bet!  And then some!  Green leafy vegetables like collard greens, kale, chard and beet greens are very high in anti-aging antioxidants and several anti cancer compounds.  Collard greens and kale are at the top of the list.  Collards are high in fiber, protein and good sources of numerous vitamins and minerals such as vitamins A, C, E, K, B6, folate and calcium. And for those who ask "What about your protein?", there are 3.1 mg of protein in 100 Calories of collard greens, and only 0.6 mg and 0.1 mg of protein for every 100 Calories of roasted chicken and skim milk, respectively.  

Many people say "I can't fit enough veggies into my diet."  I completely understand.  It was difficult for me too, until I started cutting back on dairy and meat.  Then it became much easier.  Doing this kind of trade off will also decrease your intake of cholesterol and saturated fat, while significantly increasing your intake of the nutrients your body needs to run optimally.  Think of it as fueling your tank with ultra-premium fuel, instead of regular.

One really easy way to bump up your intake of greens is to wrap your meal in a beautiful, huge collard green leaf.  They can be the size of a large burrito-size tortilla; perfect for wrapping up lunch as an easy, meal-on-the-go!

The great thing is that these collard wraps are so versatile!  You can fill your wrap with just about anything from salads or roasted veggies to left over stir-fry or take-out Thai food.  I always try to cook up a large batch of brown rice to have on hand during the week.  It really makes quick meals super-easy!  Its a great whole-grain, gluten-free filler.  Have fun!  You're only limited by your own imagination! 

Recipes for Green Wraps - here are a couple different variations

One bunch collards, rinsed, stems removed

Blanch whole collard leaves in a large pot of boiling water for 2 minutes, then run under cool water, or place in a bowl with cold water to stop the cooking process.  This makes the leaves a beautiful bright green, and more pliable for burrito wrapping.

For roasted veggie wraps:
1 bunch beets, tops removed
1 large russet potato
2 carrots
2 leeks cut in half lengthwise, then sliced crosswise and rinsed in a colander OR 1 large onion
1-2 Tablespoons olive oil
salt and pepper to taste

2 cups brown rice, uncooked, rinsed
4 cups water

Preheat oven to 400 degrees.  Rinse and scrub veggies, then cut into 1 to 2 inch pieces (the smaller they are, the quicker they'll cook).  Throw all the veggies in a bowl, season with salt and pepper and a drizzle of olive oil.  Toss to combine.  Spread out out over a foil-lined baking sheet (makes for much easier clean up), and roast for 30-45 minutes or until browned and cooked through.   

While the veggies are roasting, bring 4 cups of water and 2 cups of brown rice to a boil in medium saucepan, then simmer on low for 40-45 minutes.  Easy Peasy!  

Once cooled, place some roasted veggies and rice in the center of the blanched collard leaf and wrap it up, burrito style.  Fold the sides in first, then roll it up!   Roasted veggies and rice make great leftovers too! 

Tropical coconut rice and veggie wraps
1/2 small Napa cabbage (Romaine or Boston/Bibb lettuce would work too), thinly sliced
2 large handfuls sugar snap peas
1 large handful bean sprouts
2 teaspoons sesame seeds, to taste
1-2 inch piece of fresh ginger (depending on how much you like ginger), minced (peel the skin off with the edge of a spoon!)
2 green onions (aka scallions), sliced
2 tablespoons rice wine vinegar
salt and pepper to taste

2 cups white rice, rinsed
1 can light coconut milk

Combine napa cabbage through green onions in a large bowl.  Drizzle with rice wine vinegar, and salt and pepper to taste.  Combine rice and coconut milk either in a rice cooker or small saucepan.  Be sure to give the can of coconut milk a good shake before opening, since it may separate a bit in the can.  If cooking in a saucepan, bring the coconut milk and rice to a boil, then simmer, covered for 20 minutes.

Lay collard leaf out on a flat surface.  Place some of the snow pea salad and rice in the center of the blanched collard leaf, and wrap it up, burrito style.  Fold sides in first, then roll it up!  Enjoy!!

Summertime Berry Shortcake! Yummmmmy!

Wow!  The scones seem to be a hit with all of you.  Thank you so much for your comments!  I thought this might be a good time to include a nice summer dessert.  The shortcake is VERY similar to the scone recipe.

Nothing says summer like fresh berries! Not only are they sweet, juicy and delicious, they are wonderfully nutritious! For example, strawberries are high in vitamin C and also contain cancer preventing phytochemicals like anthocyanins and ellagic acid. They are also good sources of fiber, folate and potassium. Blueberries are the richest of all fruits in antioxidants which help to protect us from various cancers and other diseases like high cholesterol and diabetes, memory loss and heart disease. Blueberries are also high in fiber and vitamin C, and may also help protect against urinary tract infections, and intestinal upsets. If it were a drug, it would be flying off the shelves!

Just to be clear, I am not advocating dropping your doctor prescribed medication, just suggesting that berries could be a good addition. And along with other dietary changes, may help to avoid these problems in the first place. Often times we think berries are expensive, but when you look at how much pharmaceuticals cost, it’s a bargain. And I can guarantee, prescription meds don’t taste this good!

Berries:
1-2 pints strawberries, sliced
1 cup blueberries
1 cup blackberries
(You can create any combination of berries here that you desire.)

Gently wash berries, then place in a medium bowl. Sprinkle with 2 tablespoons of sweetener (honey, agave nectar, maple syrup, etc.). Mix to combine and let sit at room temperature while making the shortcakes.

Shortcakes:
2 cups whole wheat pastry flour
2 Tablespoons raw sugar
1 Tablespoon baking powder
½ teaspoon salt
5 Tablespoons Earth Balance (trans-fat free, non-dairy margarine), cold cut into chunks
1 cup cashew cream
½ teaspoon vanilla extract

1. Preheat Oven to 400 degrees

2. Combine the 1st five ingredients in a large bowl, with a pastry blender or a fork, until crumbly. Create a well in the center of the dry mixture.

3. In a small bowl, combine the cashew cream, and vanilla extract.  Pour into the well in the dry ingredients.

4. Stir to combine, but be careful not to over stir.

5. Using a ¼ -1/3 cup measuring cup (depending upon how big you want them), sprayed with cooking spray, scoop cupfuls of batter and turn out onto a parchment lined baking sheet. You may have to re-spray the cup every so often.

6. Bake for 15-20 minutes. Cool shortcakes on a wire rack.

Top with cashew whipped cream (could substitute regular whipped cream, if you eat dairy).
Whipped Cashew Cream: (You need to start this the night before!)
1. Soak 1 cup raw cashews in water overnight in the refrigerator.

2. The next day, drain the soaking water and place cashews in the blender along with ¼ cup sweetener (honey, agave nectar or maple syrup), ½ teaspoon vanilla extract, and ¼ cup water.

3. Combine in blender until smooth. Refrigerate, covered, for 2 hours (if you have the time), and stir before serving.

The assembly:
1. Once cooled, slice the shortcake in half, horizontally.

2. Place bottom half on a plate. Top with 1-2 spoonfuls of berries and some of the juices. Place other half of shortcake on top.

3. Top with a dollop of cashew cream and more berries. DIG IN!!

Going Local – Eating Seasonally

Today’s grocery stores are amazing. You can get any type of produce, any time of year. Who would have thought, in the 80’s that you could buy watermelon or apricots in December? Or sweet potatoes in July? Thanks to the global market, when things are out of season here, produce is flown in from places south of the U.S., like Chile, southern Mexico and even as far away as New Zealand. It makes things so much more accessible and convenient. But is it really BETTER?

Sure it’s great to be able to buy whatever you want whenever you want, but there’s something about the anticipation of the first vine-ripened tomato of the season, and shucking fresh corn on the cob for a summertime family barbeque. For some reason, when you have to wait for it, it tastes better. There’s also that association we have with different foods that we eat at certain times of year. Juicy fresh ripe peaches that drip down your chin with the first bite....in December? See, to me that just seems wrong!

When we buy produce that comes from other countries, we have to consider what it goes through to get here. Often times it gets from the farm to the grocery market in remarkable time, due to modern aviation. Produce is flown in from Central and South America. The more we purchase, the more jet fuel is needed to bring these products to us. Imagine the difference in fossil fuels needed to bring a Chilean apricot to your local market, versus one that you pick up at your local farmer’s market.

Meanwhile, there are farmer’s markets popping up all over the country - year round in some areas (like California) and seasonally in other regions of the U.S. Farmers markets are a win-win for both local farmers and local residence. Patrons are able to talk directly with the farmers about their produce and get the freshest products, often picked that same day. Farmer’s are able to sell the fruits (veggies, eggs, etc.) of their labor locally and directly, without dealing with a wholesaler. And the money spent on local produce remains in the local economy.

For our family, farmer’s market is a weekly experience. My kids love sampling strawberries from the various vendors, to make sure that we buy the BEST ones. It gives them purpose, and definitely satisfies a sweet tooth! As you go regularly you get to know the families and farmers that you buy from, since most of these farms are a family affair. You can find almost anything at a farmer’s market; from your typical fruits and vegetables, to local eggs, cheese, baked goods, flowers, even crafts.

Some farmer’s markets are “certified”. This means that if it is a county “certified” farmer’s market, then all of the products sold have to have been grown or created within that county. Other’s may be state certified, meaning the products sold have to come from within the state. Either way, talk to the vendors there and ASK them where the food is grown, how it’s grown (do you use pesticides, herbicides, etc.).

Next week we’ll get more into organic and sustainable farming and the differences and similarities between them. For more information on where to find a farmer’s market in your area, here are a couple of websites to peruse:
http://www.localharvest.org/
http://www.farmersmarket.com/

So find a little time this week to find a local farmer’s market, and go check it out. You may be surprised by what you find.

Roasted Beets with Oregano

These are SO good when beets are in season. Try to use whatever beet variety looks good at your local Farmer’s market (red, orange, yellow, or striped!). Beets are a wonderfully nutritious root vegetable.

Kids tend to like beets because they are a bit sweet. I like the yellow beets because they don’t stain as badly as some of the dark red ones. When little kids eat beets, it can get a bit messy if you aren’t careful.

High in fiber, iron, folate and calcium (not to mention all of those cancer fighting phytochemicals), beets truly are a superfood. They can be stored (raw) in the refrigerator for weeks at a time. Here we are only using the root, but don’t toss those beautiful greens! Beet greens are delicious and VERY nutritious as well. Sauteed with a little garlic and red pepper flakes, beet greens are a great side dish. I usually roast the beets during the day and over the course of the day everyone picks at them so by dinner time, they are history! They can be eaten warm or cold, and SO easy to prepare.

FYI: This may sound funny, but if you eat a LOT of dark red beets in a sitting, don’t be surprised if a little later you notice that your urine is a bit pink or red. This is due to the fact that some people are unable to completely breakdown the red pigment in beets and so some of it passes through the body. So it might be worth mentioning if you have to see the doctor for a urine or stool sample within a day or two of eating them.

Okay, now here’s the recipe
1 bunch beets, rinsed, scrubbed, greens removed, and cut into 1 inch pieces
4-6 cloves of garlic, peeled and smashed
Leaves from 1 sprig (about 4” long) of fresh oregano (1-2 tsp. dried will work if fresh is unavailable)
2 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
Season with salt and pepper to taste

1. Preheat oven to 400 degrees

2. Tear off 2 pieces of aluminum foil, about 2 feet long. Place one horizontally and the other vertically over the center of the first one (making a cross)

3. Put beets in the center of the foil. Add garlic, oregano, olive oil, vinegar, salt and pepper.

4. Tightly close the top piece of foil over the beets (bring ends together and roll down to meet the beets. Repeat with other piece of foil. The tighter the seams, the less likely you are to have the beet juiced run out of the foil pouch.

5. Place on a baking sheet and roast in the oven for about 40 min. or until beets are easily pierced with a fork.