​This side dish is a fantastic way to use up your green beans, and those spicy, sweet nasturtiums that grow without care for other plants. I used yellow wax beans here, but I've also experimented with young scarlet runner beans, and green string beans as well. No two bean varieties taste the same, but they are quite similar and can easily be substituted here, and in like recipes. And, as long as we are on the subject of substitutions, other edible flowers can take the place of nasturtiums in the same way: I recently discovered the lovely taste of pole bean flowers from turtle beans (soft violet) and scarlet runners (crimson red), and they are amazing. They lack the spicy, peppery punch that nasturtiums have, however, so add a few spicy greens (like arugula or mizuna) to round out the flavor. 

Let's brush up on your bean-age, starting with the basics: All beans are legumes, and are further classified according to whether you eat the entire pod (called snap or green beans) or remove the shell to eat the seeds inside (called shell or dried beans). Only when the beans have a fibrous string running down the bean is it called a string bean. Dozens of green bean varieties exist, but the headliners include: green (or multicolored, snap) beans, haricot vert, scarlet runner, and yard-long beans. To be even more confusing, the yellow snap bean variety is also called a wax bean.

Nutrition-wise, all types of beans are good sources of protein, fiber, potassium, manganese, magnesium, copper, and iron. Try to get in 3 cups a week for optimum health.

​Read more about a bean nutrition overview here. 
​

snap bean & nasturtium salad

​Ingredients: 
4 cups, string beans cleaned
1/4 cup fresh basil, chiffonade (sliced thin)
1/4 cup fresh mint, chiffonade (sliced thin)
1 cup packed nasturtium, flowers and greens removed from stem 
2 tablespoons olive oil 
2 teaspoons champagne vinegar

Directions: 
Bring a pot of water to a rolling boil with a pinch of kosher salt. Add the string beans and cook (blanche) for 3 minutes. Immediately, remove from heat, drain, and cool down the beans under running water. You can add ice to help lower the temperature faster. When it's cool, add the remaining ingredients with salt and pepper to taste.
Serve and enjoy. 
​

If you like this salad, then check out the salad niçoise. It's a game changer. 

Cabbage varieties: bok choy, cannonball, choy sum, Chinese/Napa, green, Portugal, red, & savoy -to name a few 
​
Season: summer - autumn - winter
Taste: bitter/sweet, pungent and peppery notes with crunchy flavor
Nutrition: 85% CHO, 12% protein, 3% fat 
Volume: quiet to moderate
Technique: bake, broil, braise, grate, pickle, raw, steam, stuff [overcooking brings out pungent, sulphuric notes]
Flavour Affinities: 
cabbage + apple
cabbage + carrots + ginger + mint + rice wine vinegar
cabbage + ginger + lime
cabbage + potatoes + turnips

Cabbage Pairings: build your own recipes by using complimentary flavors from these foods
APPLES, including JUICE & CIDER
bell peppers
butter
CARAWAY
CARROTS
celery
cheese
cilantro
cream 
dill 
GARLIC
GINGER
HORSERADISH
leeks
lemons 
mushrooms
MUSTARD
nutmeg
OIL, especially OLIVE, sesame, vegetable, walnut
onions
parsley
pepper
POTATO
rice
salads
seeds
sesame
VINEGAR

• Grilled cheese & kimchi: just like a classic grilled cheese, but with added kimchi. Serve with wilted greens for balance nutrition.
• Fermentations: kimchi & sauerkraut [served with maultaschen, a German ravioli; click for the recipe]
• Stuffed cabbage with veal in a tomato sauce, Polish-style 
• Cole slaw: red cabbage, apple, cider vinegar, onion

The answer to this question is not simple nor clear, and like most nutrition recommendations, results may vary. Factors that influence the nutritional value of cabbage are based on season of harvest, cabbage variety [red vs. green], amount of salt and time spent in brine, & cooking methodology (Martinez et al., 2009; Chun et al., 2004). However, if one were to compare raw cabbage and sauerkraut using nutrition analysis, one would discover that raw has slightly higher, nonsignificant levels of antioxidants. 

So, how does this all make sense? The key to understanding why the analysis shows a discrepancy is because they are not considering all the factors mentioned above, which can be time consuming, tedious, and maybe impractical. 

Let me sort this out for you. 

After a short review of articles, I can say a few things with certainty: 

• red varieties have greater antioxidant activity, despite cooking methodology when compared to green varieties 
• specific types of antioxidants are influenced by processing and packing containers
• raw, red cabbage varieties have the highest amount of antioxidant capacity (increased capacity=good news; its the response to fight off free radicals)
• any 100g serving of cabbage can provide a significant amount of antioxidant capacity, 57.1 - 695.6 mg 

In other words, EAT CABBAGE ​

Food trucks are all the rage right now: Even in Minnesota, where the we spend half the year covered in snow, we’ve seen an incredible influx of new trucks hitting the streets.
This has not only created a convenient dining experience for consumers, it has also offered a new business opportunity for entrepreneurs (and particularly for those with a more plant-based mindset).
When it comes to ease of opening a food truck, Minneapolis ranks 16th out of the top 20 U.S. metropolitan areas (according to the U.S. Chamber of Commerce): The study ranks cities according to scores based on ease or difficulty of obtaining permits and licenses, compliance to restrictions, and operating a food truck. In other words, it’s a ranking of the favorability of food truck regulations to food truck operators (288 owners in the most recent report). As each city has it’s own regulations, so it should come as no surprise that food trucks often find it difficult to operate in different cities.

MN was in the top five least-friendly food truck cities. This is not to say Minnesota food truckers are unfriendly; the report is saying that it’s more of hurdle and cumbersome for the entrepreneurs to do business and own a food truck. On average, in the city of Minneapolis, a food truck owner must complete four separate government procedures over the course of 37 business days and spend $28,276 on licenses, permits, and ongoing legal requirements within one year. That said, Minneapolis is unique amongst other cities in that there are one-stop-shops to obtain both licenses and permits, which makes it more convenient than other cities.
Click here to see the full report by city
​

Choosing from one of 116 MN’s food trucks (with more in the works) can be overwhelming, so how does one decide? Well, to make things easier, you can search by neighborhood, specific food truck,  or by what you crave. Luckily, the internet offers an easy solution to plan or be spontaneous. Since I’m all about that veg, here are a few of my favorites around the metro offering plenty of delicious, plant-based food options:

 Reverie favorites include: 
Berbere BBQ
Cubano (jackfruit)
Rev Plate

Foxy Falafel favorites include:
Falafels (foxy, beet, & curry) 
Rice Bowl
Platter
-you choose entree style, meat/falafel, & sauce-
​

Hot Indian favorites include: 
Hi Flight (you choose 3 fillings, roti or brown basmati)
Spinach Paneer (filling)
Vegan Channa (filling)
Creamy Green (chutney)
Hi Heat (chutney)
-you choose filling, base, & chutney-

​Inspired by Nopalito: A Mexican Kitchen, this month's cookbook from my club held at SubText, I gathered some friends for a fiesta of our own. The morning of, I awoke with a taste for smothered chiles and spiced beans between sliced bolillo (Mexican bread), avocado, with that undeniably-satisfying crunch of cabbage. Images of dancing tortas appeared between my eyes as I tried recalling my dreams. That's when I knew what I was going to prepare for the feast. Others told me they would bring Mexican rice, guacamole, cheese dip, homemade hot sauces (including a new method of clarified hot sauce, more on that coming soon), mango salad, and a tomato black bean salad to accompany. Conditions were perfect.
 
​....and, purely for fun because it crossed my mind, and because I'm a fan, I couldn't help but include this Flight of the Concords clip where conditions were also perfect: 
​

Sorry for the random video. It just felt right.

Anyway, back to tortas. ​Rather than make individual tortas, I prepared all the components separately. Everyone chose their own salsas, protein, and stuffings to build individual, customizable sandwiches.

Here's a look into the creation of my vegetarian version of a torta. It's loaded with fiber, lean protein, and has a wonderful smoky flavor from the homemade adobo sauce with just a touch of brightness from the tomatillo & jalapeño salsa. A nutritious take on a classic Mexican sandwich that will have you begging for seconds. Diner tested, dietitian approved.

Serves 4 large tortas, or 8 (more manageable) halves 

​Ingredients: 
1 cup adobo sauce (recipe below or store bought) 
2 cups black beans cooked
2 cups cabbage, shredded
1 tsp salt 
1 cup cotjia cheese (optional)
salsa jalapeño (see recipe below)
1/2 cup crema*
1 avocado, sliced 
4 bolillo (Mexican sandwich rolls) cut in half lengthwise and widthwise 
*can substitute Greek yogurt or sour cream 

Directions: 
Heat the beans in the adobo sauce and keep warm until ready to use. In a small bowl, combine the cabbage with salt. When ready for assembly, in the following order, layer your sandwich in this order: bread bottom, beans, cotjia cheese, salsa, crema, avocado, bread top. 
​

​This recipe makes 1-2 cups, which ultimately depends on your desired consistency. 

Ingredients: 
4 dried ancho chiles, stemmed and seeded
2 dried pasilla chiles, stemmed and seeded
2 dried mulato chiles, stemmed and seeded 
6 cloves garlic
1 white onion, cut into thick wedges
1/2 cup white vinegar
1/2 cup parsley with stems
1/4 cup oil 
2 teaspoon cumin, ground  
1 teaspoon coriander, ground

Directions: 
In a 2 quarts boiling water, add the chiles, garlic, and onion. Cook for 30 minutes and puree in a blender with the remaining ingredients. Adjust with chile water until you reach desired consistency. 
​

​Ingredients: 
2 jalapeños, stemmed 
8 tomatillos, husked and rinsed
1 teaspoon kosher salt
1/2 bunch cilantro 
1/4 cup white onion 

Directions: 
In a blender, combine all ingredients and allow to chill until ready to serve. Sometimes the end result may be bitter. Feel free to experiment here and adjust the flavor using agave or a pinch of sugar to offset the bitter notes. 

​And be sure to check out my recipe for black beans and burdock for more plant-based protein goodness.
​

As a dietitian, I counsel people through food substitutions with every patient. Nearly everyone has foods they either need to avoid, or have foods they should limit in their diet. It's helpful to be guided through options, but sometimes having a list you can periodically check can be handy. You'll see a basic list of suggestions here on TCAgenda to make necessary food substitutions. Comment below if you have any addition suggestions of food swaps or questions you'd like ask. 
​
​Let it also be known, I am all about flavor. Never would I tell you OR anyone to get rid of something in their diet...unless it's regular soda :-P. The key is moderation and to have variety in your diet. 
​

​....and sometimes, if you're like me, you may just not have all the ingredients on hand to make a meal you crave. Perhaps I can inspire you to start creating your own meals, like I did with this new recipe: Pea Pesto & Kale Pasta. I don't often plan my meals, so I'm constantly making food substitutions. In this particular dish, I used brown rice pasta (instead of a wheat-based pasta), pepita seeds for walnuts (I'm allergic), cilantro and mint for basil, and kale from my garden to boost the dish with extra nutrition. 
​

Serves 2
Pea Pesto Ingredients
1 cup shelled peas*
1/2 cup pepita seeds
1/4 cup olive oil 
4 cloves garlic
2 oz grated Parmesan cheese
1 cup packed cilantro and mint 
1 lime, freshly juiced
pinch salt and pepper
2 tablespoons dukkah (optional)
*you can substitute frozen peas as well

Directions: 
Blanch the peas in boiling water for 3 minutes. Drain, cool, and pulse in a food processor with remaining ingredients until you reach desired consistency. 

Kale Pasta Ingredients: 
4 oz brown rice pasta (or pasta of your choosing)
1 bunch lacinato kale, cut into thin strips
pea pesto (see above for recipe)
1 oz Parmesan, grated

Directions: 
Prepare pasta according to package. Drain, add back to pan with kale, and as much pea pesto as you desire. Stir until combined and serve with Parmesan cheese. 

Seeds are sown, the seedlings are planted, and every morning I rise to look at my plot of greens growing outside my window as I sip my morning coffee. It's easy to tend. The hardest part is waiting for my prized produce to finally appear.

As for my other garden plot one mile away, well, that's another story. That's where they feast. That's where I fight daily for the crop: Me vs the rabbits. 

There's a fence around the perimeter, but that doesn't always keep them out. Can I blame them for wanting to taste the bounty? Truthfully, no, If I tasted those buttery soft leaves of tennis ball greens (lettuce varietal) once, of course I'd keep coming back for more. 

And, luckily, I had the forethought to plant the majority of leafy greens at the plot growing outside my window, where less rabbits reside (at least that I know of). This week, I harvested, and indulged in, French breakfast radish and fresh arugula. 

In an earlier newsletter, I highlighted radish and the varietals subtle differences from one another, French breakfast being my favorite: It's got a perfect spicy balance from the first to last bite, and a watery crunch to wash your palate. I enjoy them most on their own with a couple granules of salt crystals and other times over an artisan slice of bread with whipped European butter. Curious? Try it for yourself, recipe as follows:

​Serves 4
Ingredients: 
1 baguette
4 tablespoons European butter, unsalted at room temperature (see below)
1 tsp flaky sea salt
10 radish, washed, trimmed and thinly sliced
1 cup arugula
1 tablespoons herbs like tarragon, chives, basil *optional 

Directions: 
Slice baguette lengthwise and then into quarters. Spread the butter on one side of the bread, layer on the radish, sprinkle salt over radish, and then the arugula (option to add herbs at this point). Finish with top slice of baguette. Serve.
​

I'm a dietitian and diabetic educator, but that doesn't mean I don't like OR don't eat the good stuff. European style butter is made from cultured cream and slight fermentation. This results in a unique flavor with a higher fat content than what you find from most American dairy farmers. There are many to choose from including, Kerrygold, Plugra, President, and Beurre de Baratte. You can order them online or find them at specialty grocers. The object of my desire from these is the Beurre de Baratte. It's made by a young cheese master, Rodolphe Le Meunier, a genuineMeilleur Ouvrier de France making butter the old-fashioned from churning. Everyone raves about this French Normandy butter because of it's unique nutty, umami flavor. It's even wrapped in a gold foil to give you that extra posh at a fancy dinner party. Better yet, it makes an excellent gift to that ultimate foodie friend of yours. 

Is anyone else loving this year's mountain of mango bounty? The peak of their season, typically in May, is the perfect time of year to get your fill on mangoes. While there are hundreds of varieties, here in Minnesota we typically only are exposed to maybe three or four. 

When selecting mangoes, you'll want to pick by smell and feel. The fruit should smell pleasant and fragrant, with a bit of give to the skin. Ideal firmness will resemble that of a peach. 

• Ripen on the counter in a brown bag -or- with a banana
• Do not refrigerate.
• Skin color is not usually an indicator of how ripe the fruit is
• Most of the mangoes that come from outside US are dipped in a hot water bath (look, if you can, for undipped mangoes. They're better.) 

The possibilities for Mangoes are endless: Whether served over fish, or alongside other seafood, cheese, chicken, ice cream, or soup -OR- added to salsas, chutneys, or smoothies, you won't quickly run out of ways to use your mangoes. 

They also offer an incredible snack just eaten plain. 

I've come up with a simple mango topping/dip recipe to try below. I've been eating it over salad greens, crackers, porridge, just about anything I can find... 

Ingredients: 
1 mango, diced
2 tablespoons red onion, minced
1/4 cup cilantro, chopped
1 tablespoon smoked, ground almonds*
3 tablespoons cotija, crumbled 
1/2 cup cucumber, seeds removed, small dice 
*omit or replace with plain almonds or another type of nut

Combine all ingredients in a bowl and salt/pepper to taste. You also have the option of drizzling in olive oil. 

If you look back to the first picture, I chose to use this recipe over a salad of mixed greens with thinly sliced cauliflower. But more importantly, what will you use this recipe over? I'd love to hear from you. Share a comment below, or maybe you're favorite mango recipe that makes May such a special month for you as well.

And for a few other ideas this spring/summer, don't forget to check out the other recipes in my recipe vault. 

My love of food started at a young age, but I didn't start gardening until middle school when my mother felt I needed to take up a new hobby. She said having a garden to tend to daily would keep me busy and distract me from reading too many novels - I had become something of a book nerd spending much of my down time reading every book I could get my hands on, which were mostly romance novels. 

Every year was the same: Grandma Dots instructed where to plant each seed while mum measured each row to precision using measuring tape and two wooden steaks. I would break up the soil and plant each seed and seedling as instructed. Together, the three of us planted each year, rows of corn, tomatoes, strawberries, green beans, peas, onions, potatoes, and cucumbers. The garden continued to expand in size until I decided there wouldn't be a garden worth tending. You see, for two years straight, the cows got out of the pasture and trampled through my garden, stomping on my lovely, ruby red tomatoes while eating all the corn. Each time it happened at the end of summer when I was ready for harvest. But instead, I watch it being devoured and abused by cattle.  

It was years later when, after college, I left the city life to work on Riverbend Farm for Greg Reynolds in Delano, MN. Thirty acres of land needing constant attention was challenging, but certainly rewarding. I learned about food on an even deeper level; not something that can be learned in a classroom. Using my hands and body, I learned about the labour of love with each food grown, from digging potatoes through patches of thorns to moving irrigation lines to quench the thirst of the crops. It wasn't all about the labour either. At the end of each shift, I'd bring home produce and make some of the most amazing meals from the foods I had grown. Rapini pesto, potato dauphinois, beet zucchini bread, panzanella salad, strawberry rhubarb open lattice pie, were just a few. 

As all good things, things must come to an end, however, I left Delano and went on a three-month trip to South America, mostly Brazil, and accidentally got an apartment in the Uptown neighborhood of Chicago. Well, it wasn't exactly accidental, but I had no intention of moving to Chicago: A big snow storm hit the city the day after I landed from São Paulo and all transportation was shut down, thus planting a seed for what-if-I-lived-here thoughts. Nearly three years went by before I had my first bit of yard space to once again tend to crops. I salvaged pallets to build myself a raised garden bed. It was absolutely brilliant! Simple design that only required me to purchase nails to hold it together (there's a facebook picture out there somewhere...). It was a bountiful year, and I had such joy getting my hands in soil again. Sadly, there was only one year of backyard gardening before I would move to a location without a place to garden...

Fast forward to today, three years later, and I've returned to Minnesota. I once again (finally) have a lovely garden plot to satiate my appetite for freshly-grown foods. This year, I'm growing pansies, nasturtiums, a variety of herbs and lettuce greens, French leeks, and various varietals of radish. Who knows if I'll stop there - it has been so long - but I will for now. Then again, there's always another garden plot nearby. 

Yes, we've all been talking about the weather. It's bad. Yes, but why the long face? Instead of daydreaming about what spring should be, how the temperatures should be warmer, how the sun should be shining, maybe do something fun and productive. Maybe a bit of spring cleaning in the kitchen? Maybe a cooking or baking project you've been putting off? I did, and you know what? I now have a fantastically delicious raspberry rhubarb galette to enjoy. 

My freezer, pantry (and my man) are all happy as a result. So should you be! Follow my recipe below to get started, but feel free to let those wings fly and change out the ingredients on your own. We might not be able to control the weather, but the kitchen is a whole different story.

Here are a few tips to help: 

• substitute up to 1/3 the all-purpose flour for a whole-grain flour (I used 30g rye + 155g all-p)
• use cream cheese instead of Greek yogurt for added richness (we deserve it)
• no cider vinegar? substitute white, champagne, or rice wine
• adjust the spices to your liking (try cardamom, clove, ginger)
• the base can be completely omitted - or use a different type of cookie or cracker completely (think graham) 
• raspberries can be swapped out for any berry or pitted fruit
• use any citrus for the zest, including grapefruit, lemon, lime, orange, mandarin, tangerine
• the glaze is optional, you don't really need it; you could always mix a bit of honey in warm water to get a similar effect

​Serves 8
Pastry
120 g/1 stick butter, unsalted, cut into cubes and kept cold
1/4 tsp cardamom, ground
185 g all-purpose flour 
1/4 tsp salt
1/8 tsp baking powder
1/4 cup greek yogurt
2 tsp cider vinegar

Base
55g/2 oz. biscotti (almond)
45g date sugar (can use granulated sugar)
1 tbsp all-purpose flour

Filling
230g (1 1/2 cups) rhubarb, cut into chunks, thaw if frozen* 
120g (3/4 cup) raspberries, thaw if frozen 
100g (1/2 cup) granulated sugar
1 tbsp cornstarch 
1 tsp zest of citrus, (I had to get clever and use 1/2 a lime and 1 cutie) 
1/8 tsp salt

Glaze
1 egg
2 tsp water
lavender sugar 

Directions: 
1. Add cold butter to flour, cardamom, salt, and baking powder in a food processor and pulse for 60 seconds, then add the Greek yogurt with cider vinegar, and continue to process until the consistency of coarse breadcrumbs. Remove pastry from the processor and use your hands and knuckles to press the mixture together in one piece. Cover in plastic warp, flatten into a disk shape, and put in fridge for 45 minutes (up to 2 days). 
2. Preheat the oven to 400F. 
3. Base: Crush the biscotti in a bowl with sugar and flour into small pieces; set aside. 
4. Filling: place all ingredients into a bowl, toss to combine, and set aside. 
5. Remove pastry from fridge 10 min before you're ready to roll. Place on a large piece of parchment or silpat that has been lightly dusted. Roll evenly into a large circle, about 15" in diameter. Sprinkle base over the pastry, 4" from the outside towards the middle. Spoon the fruit filling on top of the crumbs and carefully draw the pastry border up and over the fruit with a pleated pattern. You'll leave the center, fruit-filled area exposed (see finished picture for a visual). Place the galette in the fridge for up to 1 hour before baking. 
6. Glaze: Combine egg with water in a bowl and brush over the outside of the pastry, then sprinkle the lavender sugar. 
7. Bake for 40 minutes, rotating halfway through. Remove from oven and set aside to cool before serving. 

I like to serve with Greek yogurt, frozen yogurt, whipped cream, or ice cream ... because why not? Remember, it's all about moderation. 

*Reserve drained liquid to make yourself a nice simple syrup to use in a cocktail. I made a rose, rhubarb simple syrup and served it with gin, club soda and a large ice cube. 

The egg has a bold presence In both Jewish and Christian traditions. During Passover, a Jewish holiday commemorating the emancipation of the Israelites from slavery in ancient Egypt, a hard-boiled egg is placed  on the Passover ceremonial plate. As part of the ceremony, celebrants also eat hard-boiled eggs dipped in salt water. It has also been speculated that eggs on the Passover table might have been used originally as a reference measure for volume, and only later given symbolic meaning. 

The Christian custom is, of course, quite different. Compared to Passover, which is observed for 8 days [7 in Israel], the Christians celebrate Easter on the day of Jesus's resurrection on the Sunday of Holy Week. While the two celebrations coincide this year, they don't always overlap for reasons that have to do more with oddities in astronomical calculations than anything else - though they actually share a common history [read more on that here].

The practice surrounding eggs at Easter is also quite different: Christians traditionally avoided eating eggs during Lent, which occurs 40 days before Easter, while chickens continued to lay their eggs. To prevent the eggs from being wasted, they were either boiled/preserved for later eating and/or decorated, often given to the poor, and later to children. 

But whether or not you identify as Jewish or Christian, you're probably familiar with the American tradition, and have an abundance of decorated, possibly dyed, hard-boiled eggs leftover from Sunday. If this is the case, and you've been stuck thinking, "What do I do with soooo many hard-boiled eggs besides egg salad?" then try for yourself one (or all) of my favorite, repurposed, hard-boiled egg recipes: 

Serves 1
Ingredients: 
2 slices seeded, whole-grain bread
1 tbsp mustard
2 oz cured salmon 
1 hard-boiled egg, sliced thin
1/2 cup packed arugula 

Directions: 
On each slice of bread, apply the mustard and layer the remaining ingredients between the slices of bread. 

Serves 4 as an appetizer
Ingredients: 
1 cup all-purpose flour
2 tsp salt
1/2 tsp black pepper
4-5 cups vegetable oil 
1/4 lb fresh anchovies
4 hard-boiled eggs, sliced in half
1 lemon cut into wedges

Directions: 

1. In large bowl, mix together flour, salt, and pepper. In 4-quart deep, heavy pot over high heat, heat 2 inches oil until deep-fat thermometer registers 350°F.
2. Dredge half of anchovies in flour mixture, tossing to coat well. Transfer to sieve and shake to remove excess flour. Fry, stirring frequently to separate, until golden, about 3 minutes, then transfer with slotted spoon to paper towels to drain. Repeat with remaining anchovies, returning oil to 350°F between batches.
3. Serve with slices of hard-boiled eggs and lemon wedges.

Serves 4-6
Ingredients:
1 lb small new potatoes, boiled until tender
10 oz green beans [haricot verts], blanched
14 oz cherry tomatoes, halved
1/2 cup Niçoise olives, roughly chopped​
8 small radish, thinly sliced
4 hard-boiled eggs, halved lengthwise
1 cup cucumber, thinly sliced
3 (4 oz.) cans high quality tuna 
1/2 cup basil, chopped
8 cups friseé lettuce (or greens of your choosing)

Dressing, Ingredients: Whisk to combine and set aside. 
1/3 cup olive oil
2 tbsp fresh lemon juice
1 tbsp Dijon mustard
1 shallot, minced

Directions: 
Layer the lettuce as a base and arrange all the ingredients on top, then drizzle on the dressing. 

A spin on a classic to be used on everything from bread to crackers to celery sticks, and even topped on salad greens. 
Ingredients: 
​6 hard-boiled eggs, chopped
1/2 cup plain yogurt
3 green onion, sliced
1/4 cup dried currants (optional)
1/2 tsp curry powder
salt and pepper to taste

Directions: 
Combine all ingredients into a bowl and mix until well-combined. 

Neapolitan savory Easter treat filled with meat, cheese and eggs (get it here). 

Still need more hard-boiled egg recipes? Try these: 
-Rough chop and top over grilled asparagus 
-Chop over cooked fish like halibut or cod
-Put them whole inside meat loaf
-Serve in just about any kind of sandwich or salad
-Mash and add to pasta
-Bake into a casserole 

It started out like most Sundays: Woke up, brewed a liter of French press coffee, read, and eventually pulled myself out of bed and into less-casual attire. It was time to 'adult'. You know, do the things you're required to do like laundry, pay bills, send important emails, and, if you're like me, run a business (which translates to always being busy). On this particular day, however, I decided to keep my adulting to a minimum and enjoy the rest of the lovely Sunday sun and do a bit of cooking before going on yet another food adventure. 

But what to make for breakfast? Biscuits? Soft-boiled eggs? Swirled poppyseed Babka? Wild mushroom frittata? I searched my pantry and refrigerator for ingredients that might grab my attention: "Choose me. No, no me!" They said, "You know you can't resist my fresh, herbaceous charm." And how could I ignore the herbs? They that spoke the loudest of my ingredients, just begging to be used in my next meal. One by one, I reached for them all: one bunch cilantro, two bunches parsley, two limes, and jalapeño and garlic. 

Into the blender the ingredients went with a pinch of smoked Hungarian paprika, toasted, ground coriander, just a pinch of citric acid (helps preserve the bright green color), a touch of kosher salt and cracked black Tellicherry peppercorn, and a large handful of toasted almonds. As I pulsed the ingredients to marry them in flavor, slowly streaming in the olive oil, I daydreamed of it's use as a dipping sauce for vegetables, accompaniment with mushroom, elk meatballs, and four bean salad. 

If you're a romesco purist, I know I have you squawking, "This can't be romesco! Where's the tomato and red bell pepper?" True, there aren't any of those ingredients, but I can't help but think of this as it's younger, spicier sister. You can easily swap out one sauce for another, and it's good to challenge your palate. Sometimes, I'll even add mint, or other hot green peppers -poblano, say- to this recipe to further its complex flavor profile. Regardless, you'll end up drizzling, draping, dashing this sauce on just about anything - from meats to fish to vegetables, and everything in between. 

Prepares 2 cups.

Ingredients: 
1 bunch cilantro
2 bunches parsley
​1 lime, freshly juiced 
4 garlic cloves
1 tsp Hungarian smoked paprika
1 tsp toasted, ground coriander 
pinch citric acid
1 whole jalapeño (seeds can be removed)
kosher salt and cracked black pepper to taste
1/3 cup almonds, toasted
1/4 cup olive oil
water 

Directions: 
1. Combine all ingredients into a blender and slowly add oil and water until you've reached desired consistency. 

A food memory, and recipe, from guest author Adrian Daniel Schramm

...Or, more specifically, learning to love the eggplant.

The eggplant that sat on a porcelain plate in the center of the dinner table; a vegetarian pièce de résistance in all of its terrible glory.
​
Diversity was the name of that table growing up. My sisters and I out playing in the dirt. My mother was home in the kitchen, and she's still there: Painted yellow with turmeric and red with paprika and chili, smelling of butter and salt from the rolls turning golden brown in the oven, humming along to songs (Whitney Houston, Bette Midler, Cher, Fleetwood Mac, Elton John...) that played on old records. My father had kept the record player from when he was a teenager in the 70's. Analog has a different sound. The house smelled of old wood and creaked in noises as you moved through it - but the kitchen, the kitchen was music and spice; sweet and soulful sounds and sweeter pastries, and always something new to smell, see, taste, touch.

My mother was a musician herself. She played the piano. She played the dulcimer. She played the marimba and the flute. She viewed her music in the same way she viewed her food: A way to express herself, and a way to share herself (share that expression) with the people she loved most.

I loved her music, except for Bach and his Sonatas (which I found to be a little dull after a while), and I loved her cooking, too - I loved just about every-and-anything she'd make for the dinner table, the breakfast nook, for my lunchbox I brought with to school.

Except, of course, for that one thing. Everything, except for eggplant.

Not an egg or eggy at all was this eggplant. This aubergine. This purple, spongey, meaty nightshade that still gives me a shiver (an increasingly brief shiver; I am still learning) when I think back to it.

But the problem didn't lie solely with the fact that I disliked eggplant (immensely). No. The problem was also that my mother liked it so very much. She rather loved to cook with eggplant - couldn't resist adding it to pasta sauce, her ragù, and atop her morning quiche. She'd make baba ganoush in the spring. She'd roast it on the grill, skewered on warm summer nights. She'd stew it with chickpeas and tomato come winter cold.

Her most-favorite lunch was an eggplant sandwich from the small neighborhood restaurant, called Muffaletta, on Como Avenue just down the street.

(That restaurant, sadly, is now closed).

And I tried (as much as a child can) to do my best. To chew and swallow dutifully. To quiet down and didn't I know that there are starving children in... As I did with the other things I didn't enjoy (I also didn't understand the beauty of the mushroom until later in life, for example). But eggplant was the one thing that I simply could not, would not stand. Something to do with the texture, maybe, as no other vegetable, no other food for that matter, really has the same texture as an eggplant. Or maybe it was that slightly off, slightly of mold-tasting blandness I perceived as its only offering of flavor.

Perhaps, probably, it was something of a combination of the two.

And my mother tried as well, as a mother does. She'd cook it different ways - How about like so? she'd ask. One week like this, another week like that; one week sliced thin and cooked with rice, another week diced and fried with breakfast potato hash. (I actually did enjoy baba ganoush until I discovered what I was eating. My mother, exasperated, asking me what difference did it make if I knew what it was? I liked it just fine before, for chrissake!). But there was something about just knowing what it was that turned my stomach inside out and left it in completely unappetizing pieces.

​Then, one night in (let's say) late May. A Friday night, I remember, and the start of a long weekend. My backpack left and forgotten on my bedroom floor. The sun starting to set, turning the sky a deep red and orange as I came in from playing tag and kicking up sand with the neighborhood kids in the playground across the street.

And for dinner? Pizza! No child can resist.

Pizza, yes. Eggplant pizza. I watched curious at the counter. But not the eggplant pizza you're thinking of. Eggplant not on top, but rather for the crust. You see? It's a normal pizza, just no need for dough. Eggplant will suit just fine as a base, my mother said, to hold up all the other things that make pizza such a wonderful thing.

Yes?

Curious. Sausage? Okay. Cheese? But of course. Onions? If you like. And... pineapple? She smiled at me and put her hand through my hair. And me, standing there, dubious. Skeptical? That most certainly. But, pizza, oh, mom, what else can I say?

The eggplant sliced into discs about a half-inch thick. Covered in her (incredible) tomato sauce and too much (or, just the right amount of) mozzarella cheese, and any/all other toppings I wanted. Then roasted in the oven. The smell of tomato and basil and cheese and meat all melting together; I could see what looked like an oh-so-perfectly-round personal-pan-pizza cooking hot through the oven door and I was hooked.

Mom, of course, and of course as always, triumphant at last.

The Recipe: Eggplant Crust Pizza

Ingredients:
1 eggplant, cut into half-inch thick slices
1⁄4c your favorite red sauce recipe
1⁄2 - 1c shredded mozzarella cheese
4tsp olive oil
1/2tsp salt
1/8 pepper

Additional toppings (optional):
1 white onion, sliced thin
1/2c pepperoni slices or prepare sausage
1/2 cup mushrooms of your choice
1/4c fresh basil
1c crushed tomatoes

Directions:
Preheat the oven (a toaster oven works as well) to 425F.
Paint both sides of your eggplant slices with olive oil, and sprinkle salt and pepper evenly.
Place on a baking sheet. Bake until the eggplant is browned, turning tender/creamy in the center, approx. 7min. Turn once.
Spread one tsp of your red sauce on the top of each slice of eggplant.
Cover with mozzarella cheese and whatever toppings you like.
​Bake until the cheese melts, approx. 5min.
Serve hot from the oven.
​Enjoy.

Everyone had their one thing (or sometimes more) that they simply couldn't stomach growing up. Did the thought of spinach or broccoli or liver and onions give you nightmares? Share your own story, and how you learned to love it (that is, if you did - maybe it still makes you shiver?), in the comment section below.

Adrian Daniel Schramm is an author currently living and working in St. Paul, Minnesota. Find more of his work at www.tiltmn.com, www.tcagenda.com, and www.papers.media.

Even though I'm no longer five, I still enjoy my classic peanut butter and jelly sandwiches, or, even more nostalgic ants on a log as a snack. I'm sure you do it as well, but wouldn't it be nice to jazz it up a bit? After all, food is fun, meant to be enjoyed by you and more importantly, your taste buds. 

(Some of you may remember my 2017 experiments with peanut sauce here: Peanut Sauce)

I've put together a list of my favorite recipes that use nut butter spreads made with atypical ingredients (i.e. not only peanuts). Feel free to mix and match: There are endless nut and seed spreads available for purchase now in local grocery stores, and my hope is that these recipes will expand the way you view the application of them. You can, and should, play around and swap out the 'vehicles' as well, i.e. instead of endive leaves as the base, try apple or cucumber slices. 

​Let's get nutty:

Peanut Butter Bites
Ingredients:
½ cup peanut butter
1 tablespoon five spice powder
½ cup apple, small dice
4 celery stalks cut into 4” ‘logs’
1 tablespoon celery leaves minced
Directions: 
1. In a small bowl, mix peanut butter and five spice. If it’s too thick to stir, you can add water to thin it out, adding drop by drop.
2. Assembly: on each celery, spread peanut butter leaving enough room to top with apple and optional minced celery leaves.

Sunflower Butter Bites
Ingredients:
½ cup sunflower butter
1 pear, cut thinly into matchsticks
4 radish, pickled or fresh, cut thinly into matchsticks
1 tsp black sesame
25 rice crackers
Directions:
1. In a bowl, mix pear and radish with black sesame.
2. Assembly: on each rice cracker, apply sunflower butter, then the pear/radish mix.

Almond Butter Bites
Ingredients:
½ cup almond butter
½ cup shredded carrot
¼ tsp cinnamon
2 tablespoons raisins
20 endive leaves
Directions:
1. Mix almond butter in a bowl with a couple tablespoons of water if too thick and add cinnamon.
2. Assembly: On each endive leaf, spread almond butter and top with shredded carrot and few raisins.

What do you make with nut butter? I'd love to hear your ideas! Leave a comment below with your favorite nut butter variations, and don't forget to share this with your friends so they can add their voice to the conversation as well.

I woke up early this past Saturday morning craving crumpets. Crumpets, the Anglo-Saxon-invented griddle cake made of flour and yeast, are incredibly easy to make. As long as you have patience, anyone can prepare these "curled-up cakes".

A large French pressed coffee and book kept me busy as I waited for the batter to rest. I didn't have the standard shallow rings every recipe requires, so I used my cookie cutters and went crazy with MN state, skull, circle, and various other shapes. Not exactly ideal, but easy enough to handle, and, as it turns out, a lot more fun. In a pinch, one can also use thoroughly cleaned and rinsed tuna cans. 

The best part about making these chewy, English-style cakes, is that when left slightly undercooked, they reheat nicely... like in my trumpet crumpet recipe (see below). 

Side note: if you want my crumpet recipe, you'll have to subscribe to my newsletter and read about it this week (wink, wink). Otherwise, stick to the store-bought for now. 

King trumpet mushrooms, the largest of the oyster mushroom species, are one of many varieties of mushrooms that can be used in this recipe. It was certainly the key mushroom highlighted in this dish. I like to mix many varieties together, as each mushroom has a different texture and flavor that offers your taste buds something unique every time. Try a few different kinds for yourself.  

-more on trumpet and other species of mushrooms in the this weeks newsletter as well-

Prepares: 2 
Ingredients
2 crumpets, fresh* cut in half
8 oz mushrooms chopped (any will do: King trumpet, button, crimini, shaitake, mix and match)
3 cloves garlic, minced
1/8 tsp truffle salt (or Kosher)
1/4 onion, half-moon shaped
2 oz gruyere, grated 
1 tablespoon butter
side of greens: pictured here is arugula and pear in a fennel vinaigrette
*substitute store bought English muffins if crumpets are not in the cards

Directions: 
1. Caramelize onions by heating a large sauté pan with butter on medium-high heat. Add the sliced onions into the pan and cook until translucent, 1-2 minutes.
2. Reduce heat to medium low and stir every few minutes. If the onions start to stick too much and brown around the edges, reduce your heat. Continue to stir for 30-40 minutes, depending on how soft you prefer your onions to be. If the pot starts to burn, add a bit of liquid (water will do).
Just before the onions finish cooking, about 5-8 minutes, toss in the mushrooms with truffle salt and garlic. Preheat oven to a broil 
3. Allow to cook until mushrooms are tender. At this time, arrange crumpets on a baking sheet. Place onion/mushroom mix on top, then with cheese. Put in the oven and toast until browned, about 2-3 minutes. 
4. Meanwhile, prepare your eggs: sunny side up, poached, fried... the choice is yours
5. Arrange the crumpets on a plate, place an egg on top, and serve with side salad. 

There you have it, a complete meal: great source of protein from the eggs, vitamins/minerals from the veggies, and fiber from the whole-grains

Yes, there are differences between soy sauce and tamari: While both are derived from soy through fermentation, they surprisingly have different taste profiles largely due to the presence of wheat. Soy sauce always contains wheat (beware, you gluten-free folks) and tamari has little-to-no wheat. Yes, you may actually find brands of tamari out there that do contain wheat (ahem, gluten), but the label will indicate if it is gluten-free or wheat-free.

The next key distinction is the country of origin. 
            Soy Sauce: A Chinese byproduct of soy products now made throughout Asia 
            Tamari: A Japanese byproduct of miso paste, typically less salty (read your labels), and thicker

Soy sauce is made through fermentation or by hydrolysis (chemically engineered), with different methods and durations of fermentation and water, salt content, soy, and other non-specific added ingredients. Therefore, there are remarkable differences in flavor between soy sauce brands. You'll have to test them all, or whatever you can find, and choose the one that makes your personal taste buds scream for more. 

Traditionally speaking, soy sauces take months to make. For simplicity's sake, the sauce is made by mixing roasted/cracked grains with cooked soy beans, mold cultures, and yeasts in brine. Here are the steps in case you want more deets: 

1. Soak and cook: soy beans in water, separate from wheat, which is roasted and crushed
2. Koji culturing: 50/50 grain to soy ratio mixed with spores
3. Brewing: proceed to mix in salt brine and ferment until mold develops (length of mold time varies)
4. Pressing: separate solid from liquid
5. Pasteurization: raw soy sauce is treated
6. Storage: aged until desired taste is achieved

Non-traditionally speaking, acid-hydrolyzed soy protein, instead of [traditionally] brewed, is used and cuts down the time from months to just a few days by the magic of science.

Tamari, on the other hand, is the liquid run-off from miso paste, fermented soybeans with salt, and koji [a more specific fungus, Aspergillus oryzae], rice barley, or other ingredients. Typically, the ratio of wheat and other grains to soy is much smaller than soy sauce, and often contains NO wheat. Homemade tamari can provide people with celiac disease, wheat sensitivities or an intolerance with an tasty alternative to soy sauce. Be sure to read the label on commercial tamari to be sure it specifically says "gluten-free".

Now, the steps of producing tamari: 

1. Soak and cook: soy beans in water, separate from wheat (sometimes used) along with other grains (barley, rice, buckwheat, rye hemp seed), which is roasted and crushed
2. Koji culturing: grain blend mixed with Aspergillus oryzae
3. Brewing: fermentation time ranges from 5 days to several years
4. Extraction: liquid is extracted from the paste (aka miso)
5. Pasteurization: raw tamari is treated
6. Storage: aged until desired taste is achieved

Time to experiment! Divide this recipe by 2, then make the recipe using soy sauce and make the recipe again using tamari. Compare each recipe after your taste test with friends, family, or just yourself. Do you notice anything different between the two? Which has more depth? Is one noticeably saltier than the other? Leave your comments below to share your opinion.

​Asian Grain Bowl (vegan)
Serves 2
Ingredients:
8 oz tofu, cubed
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
5 tablespoons tamari or soy sauce
1” piece grated ginger
1 cup short grain brown rice, rinsed and drained
8 baby bok choy, sliced in half
1/2 cup lotus, bite sized pieces
1/2 cup assorted vegetables (carrot and red cabbage shown)
1 cup assorted pickled vegetables*(optional)

​Directions:
1. In a pot, add 1 ¾ cup water with rice and 1 tablespoon tamari. Bring to a boil, reduce to a simmer and cook, about 40 minutes.
2. Meanwhile, in a mixing bowl, toss the tofu and lotus in the following marinade ingredients: sesame, rice wine vinegar, and grated ginger. Allow to sit until you begin assembling the bowls.
3. Ten minutes before the rice is finished, assemble your steamer and begin heating the water, about ½ “ high in the pan holding the steamer. When ready to steam, place bok choy in steamer and cook for 3-5 minutes.
4. Assemble each bowl, dividing each of the ingredients equally: rice, bok choy, tofu, lotus, carrot, red cabbage, pickled vegetables, and drizzle some of the leftover tofu marinade on top (green onions and sesame seeds make for great garnishes if you want to be showy). 

You can choose any kind of pickled vegetables, including: carrot, asparagus, beets, green beans, watermelon, cucumbers (quick pickles), or radish variety.

​​I recommend keeping both sauces stocked in your kitchen to experiment in your recipes. Swapping out one for another will certainly change the flavour, but it won't affect the overall dish in terms of 'turning out'. 

Looking for more recipes to experiment with using soy sauce/tamari? No worries, I've got you covered:
​
peanut sauce
lotus root, carrot, & daikon slaw
-or- make your own fried rice: toss soy sauce/tamari in leftover rice sautéed with scrambled egg and veggies (bok choy, mushrooms, carrot, onion).

Split pea soup is amazing. Full stop. And if you think otherwise, then try this recipe: It's loaded with fiber, phosphorous, B6, Vitamin C, and all the naturally-green fun one could hope for in a bowl of warm and delicious soup. Another bonus? This recipe is easy and doesn't take up too much of your time; I'd hate to take away from your reading Michael Wolff's latest, Fire and Fury or Naomi Alderman's fantastic The Power, or from binge-watching new episodes of Netflix's Black Mirror. You can let this recipe stew on your stovetop at low-heat for added complexity and depth while watching, reading, or doing anything else your free time desires. These cold winter nights have us feeling stuck indoors, so we might as well enjoy it, right? 

I've made many different varieties of split pea soup over the years, but each-and-every time I favor the addition of fresh or frozen peas to the mix: It brightens up the palate with natural sweetness. You can also take a few handfuls of fresh spinach greens with some of the hot puree and blend with a pinch of citric acid (optional) to make the soup glow green even more. Simply add it to the soup at the end, just before serving, to maintain the bright color and help cool down the soup. 

Double the recipe and freeze in small portions to last you through the winter ~ you'll be happy you did when your stomach starts rumbling and it's too cold to go to the grocery store.
​

With beginnings traced as far back as the Jin dynasty, hot pot remains a culinary favorite throughout Eastern Asia, Japan, and the South Pacific. While it varies drastically from region to region, each variation has the basics: raw ingredients including meats, starch, and vegetables, a hot, flavored broth, and plenty of sauces for dipping. The idea is to cook your raw foodstuffs in the hot broth, and then use the dipping sauces for extra flavor. 

Common ingredients & traditions for hot pot based on region: 

• Chinese Mainland: variations of mild and hot (Chongquin style with Sichuan peppers) broth bases, and sometimes rice congee, wild mushrooms, beef, lamb, tofu, many Chinese green vegetables, seafood (cockles, fish balls, squid, crab, octopus, sea cucumber), eggs, pork, udon, rice cakes, potato, and oyster, sesame, chili oil, onion, pepper, and hot & sour sauces on the side. 
• Japanese: Sukiyaki style includes sliced beef, vegetables, and tofu in a sweet soy sauce. Shabu-shabu describes thinly sliced meats and vegetables with kelp, dipped in ponzu and goma. Leftover broth from the pot is combined with rice and is usually eaten at the end of the meal.
• Cambodia: similar to Chinese hot pot, except coconut milk is typically used for the base, and sometimes butter is added. 
• Taiwanese: similar to Japanese hot pot, but with added shacha sauce and raw egg yolk.
• Thailand: Thai suki, more similar to Chinese hot pot than Japanese, except with Thai-style dipping sauces, chili, lime, coriander leaves to create complex flavors.
• Vietnam: lẩu or cù lao, typically sweet with pork, shrimp, duck eggs, cabbage, radish, scallion, fish sauce, tofu. Customarily, it is eaten at weddings, bought and prepared by the bride's family. 

Now that I've got your palates wet for hot pot, we can discuss where should you go to find it, and how it works.

The best place in St. Paul for Chinese hot pot is Little Szechuan in the Little Mekong neighborhood, but I'm sure you could do a search to find what's closest to your own area. Bring your friends and make it a fun social gathering - this meal is always best shared with a group. Although it could be a fun first date, be warned: it does get messy.

First, you select your broth. Sometimes you'll have the option for two at once (a ying yang pot, pictured) which is best for variety; one side spicy, one side mild, for example.  ​

​Next, you'll want to choose your meats, starches, and vegetables. While you wait for the pot to arrive at your table with the foodstuffs, get your sauces ready and let the socializing begin. Discuss your plan of attack - there's no wrong way to do it, but you'll find that some things cook differently, longer, or shorter, than others.
​
When the broth comes to temperature (it will typically come to a rolling boil), add your ingredients one-by-one and wait. Cook times vary for each ingredient, but do be careful: "hot" pot is no misnomer - it does get scalding hot. Let the cooked items cool slightly before dipping and consuming. 

First things first, you'll need equipment. Before you gather your ingredients, make sure you have the necessary tools: 

• large pot (for the broth)
• portable burner 
• tongs
• small strainers/spoons
• chopsticks
• shallow bowls for eating 
• small bowls for dipping sauces

Ingredients: variety is key, since you want a bit of everything. For a four-person hot pot, choose 2 greens, 3 to 4 non-meat items, and 2 to 4 meats/seafood plus a starch. If you're vegetarian, just bump up the non-meat items and include tofu. 
Broth: Keep it simple and use a chicken, beef, fish or vegetable broth, or purchase a package of ready-to-use hot pot broth. Add other aromatics like jujube, ginger, bamboo, chili, or mushrooms. 
Dipping Sauces: just like your broth, this can be as easy or complex as you want. Purchase pre-made sauces -if you like- or decorate your table with chili oil, chili flakes, herbs, onion puree, sesame oil/paste, scallions, soy sauce, sweet & sour sauce, and oyster sauce. 
Assembly: gather your tools around the table and heat the broth in the pot using the portable burner. Each person can make their own concoctions of sauces in the small bowls while the broth comes to temperature. Arrange your ingredients on platters combining raw meats on one and raw veggies and starches on another, keeping like ingredients together. When the hot pot is ready, submerge your foodstuffs using your chopsticks and wait until cooked. Use the spoon/strainer to fish out the food that falls from your chopsticks. Dip in your sauce, as needed, and eat. 
And there you have it: DIY hot pot. 

I love chili. It's incredibly diverse, you can add just about any meat, bean or vegetable, make it spicy (or not...but where's the fun in that?), and it has lots of health benefits. 

1. Clears the sinuses -say goodbye congestion 
2. Iron -from beans and greens to prevent anemia 
3. Fiber -bean lovers, this will help keep you fuller longer, keep you regular, and your heart happy
4. Nutritional balance of macros (CHO, Fat, protein) -chili is a well-balanced meal with vegetables and macronutrients
5. Vitamin A + C overload -if the chili you're eating has peppers, chilies, and orange produce, it will boost your immune system 
6. Capsicum love -will only benefit if there are hot chilies present- it doesn't hurt to work up a sweat 

Texas was the first to 'discover' and take credit for chili, but undeniably it has Mexican roots. You may know this traditionally as chili con carne, which includes beef, pork, chiles, garlic, onion, oregano and cumin. New Mexican chile verde also leaves out the beans. Thick, juicy chunks of pork shoulder is the backbone of this chili with a tart tomatillo sauce. However, you will find that many chili's do incorporate beans and often many varieties of beans like pinto, black, garbanzo, and kidney. 

In the 1880's, San Antonio was the first to have chili stands where women, a.k.a 'chili queens', sold bowls o'red for a mere 10 cents, including bread and water as accompaniments. The dish was a hit and eventually made it's way north to Chicago at the World Fair in 1893. Some would even say this dish was responsible for keeping many alive during the Great Depression due to the low cost and free crackers. The times have certainly changed since then, but it still remains true to be a low cost dish for many. 

No longer are chili joints and competitions found only in Texas. In fact, we have many competitions fast approaching right here in Minnesota where you can either taste or participate or both. 

Chili Cook-off's in 2018 around the state
January 17th: Crosslake Chamber Chili Cook-off, Baxter, MN 
January 27th: Owatonna's Chili Cook-off, Owatonna, MN 
February 9th & 10th: Chilly Open, Wayzata, MN 
​February 22nd is National Chili Day
​
And if you're the adventurous type, check out this website from the World Championship Chili Cook-off to find competitions nationally. 

Throughout the year, I eat and prepare chili. It changes seasonally at my home and varies drastically based on what's in my pantry/fridge. This week, I thought I would continue on the cinnamon trend I started (from the monthly newsletter) and pull ingredients that were around and available. I always have beans on hand, and that with the combination of corn and squash make this the 'three sister's' chili. 
-Three sisters, culinarily speaking, are the three main agricultural crops of many Native Americans in North American. They include winter squash, corn, and beans, and are all grown together as companions. Each crop is planted close so that each may benefit from one another. 

corn is for structure
beans are for nitrogen fixing 
squash is for weed prevention ​

Prepares 24 cups
Ingredients:
2 lbs butternut squash, cubed 
7 cloves garlic, roasted and pureed*
3 tablespoons oil
3 - 32oz jars (96oz total) tomatoes, diced and pureed 
3 hot pickled Hungarian peppers, pureed*
2 medium onions, diced
1 lb carrots, sliced into rounds (~9 medium)
5 cups cooked black beans
2 cups corn
1 1/2 tablespoon salt, more to taste
1 tablespoon pepper, more to taste
2 tablespoons coriander, freshly ground
1 tablespoon cinnamon
3 tablespoons cumin 
1/2 cup Greek yogurt
1/2 cup cilantro to garnish, chopped
*option to puree or chop

Directions: 
1. In a 425F oven, roast butternut with 2 tablespoons oil and cook for 30 minutes or until tender.
2. Meanwhile, heat remaining oil and sauté onion and carrot. After ~6-8 minutes when carrot begins to soften, add remaining ingredients and stir until combined. 
3. Add butternut and simmer on stove until it's reached your desired consistency. The longer you let it simmer, the more flavor will develop. Let it stew and grow if you want something magical in your mouth without regret. Garnish with Greek yogurt and cilantro.

Having extra chili on hand is never a bad thing. You can always freeze it and enjoy it weeks or months later when you're lazy. Or give to your guests: they'll love you forever.

Haiku by Ranelle Kirchner

My sweet grandmother Martha, GG, was an amazing woman. Not just because she was a devoted mother/wife; not because she dedicated her entire life to her family as a homemaker, raising her 11 children, and later caring for her 23 grandchildren, and 27 great-grandchildren. Or because she volunteered all her spare time to the church and helping others. It is because of all the reasons I've mentioned, along with her charisma, love, patience, kind-heartedness, and the genuine care she took with her everywhere she went. 

Everyone who knew her would tell you she expressed her love through her food, and she never allowed you to leave the farm with an empty stomach. She never wanted you to leave without taking additional food home to your respected family, either: If it wasn't jams, jellies, horseradish [praised by the community as the best], or pickles, it was apple pie or her famous cookies. 

When I was younger, I often spent time walking to my grandparents farm, an easy 8-10 minute walk down the gravel road. Along my journey, I'd think of what she had baking in her oven, or if she would be in the garden harvesting... so much of her life was centered around food. Polka music played in the background as we'd sit together over a snack in her warm and familiar kitchen. 

She knew everyone's favorite treats, and filled everyone's arms with dyed Easter eggs; ice cream pails full of creamy cucumbers and seasonal goodies. Her food was, without any doubt, a symbol of her unconditional, and never-ending love. 

Much like my Grandmother, I also love to show my affection through food. In light of her recent passing, I decided to prepare her four favorite cookie recipes, dedicating my annual holiday baking [as Christmas was the most-favorite of holidays], to her.  

The recipes were simple to follow, with a few surprise endings: Yields were not always mentioned [as grandma only baked by touch], so I had to guestimate the amount I thought each recipe would produce. The chocolate chip was a typical batch of 2 dozen, while the roll-out sugar cookies turned out to be nearly 8 dozen. Needless to say, I wasn't a short supply by the end. My favorite of them all are the ginger snaps, but the spritz were the most fun to prepare. 

During an entire day of baking [8 a.m. to 7 p.m., with a two-hour break in between], I couldn't help but smile as I rocked out to Christmas jams, knowing, feeling, remembering Grandma alongside me the entire time.

After eating the truly spicy and delicious curry at White Horse, a downtown St. Cloud restaurant, I felt the overwhelming urge to make Indian food on my own. Plus, as Minnesota descends into the winter months, there's a biting chill in the air that can really only be remedied by hot, savory, spicy food.

Indian seemed like a swell idea. 

When I think of Indian food, I think of chutney, sambar, curry and spices like cardamom, cinnamon, turmeric, and  cumin. I think of rice, lentils, coconut, mustard seed, biryani, lamb, samosas, roti and other flatbreads.

Oh, yes, & perhaps my very favorite, dal. 

Many foods come to mind when I think of Indian cuisine; it's an enormous country with a broad range of diverse soils, climates, and cultures. It makes sense that many flavors, dishes, and cooking methods have come to represent this ever-changing, always-dynamic subcontinent.

It's one of those foods with two meanings:

1. dried, split pulses (i.e. lentils, peas, and beans)
2. soups prepared from these pulses
​
But no matter what, pulses are the star. You can assume that when you read/hear the work dal that pulses are the key ingredient, though may not necessarily be in soup form. 

Traditionally, dals are eaten with rice or flatbread like chapati, roti, or naan. They're high in fiber (from the lentils, beans, peas), and are a fantastic and affordable source of healthy plant-based protein, as well as being high in B vitamins, thiamine and folic acid, and minerals, iron and zinc. 

In this particular recipe, I chose to substitute acorn squash for rice (starch for starch) and use cauliflower as the star vegetable. The cauliflower florets make a lovely addition to this dish with a slightly crisp texture from the oven that balances the sweetness from the squash. Since I didn't use rice, but rather squash, I was able to avoid adding coconut milk to ensure a natural sweet flavor without the added fat. 

Serves: 4
Ingredients
1 cup split yellow lentils
2 tablespoons mustard oil (or vegetable oil)
3 chilis, kept whole
¼ tsp cardamom
1 tsp cumin
¼ tsp mustard seed
1 yellow onion, small dice
3 cups squash, raw, cut into 1” cubes (I chose acorn)
1 tsp. Kosher salt
3 cups water or broth
½ cup raw, unsweetened coconut
4 cups cauliflower
1 tsp turmeric
1 tablespoon oil
1 cup yogurt
8 sprigs cilantro

Directions

1. Clean and rinse lentils thoroughly.
2. In a large pot heat mustard oil, add chilis, cardamom, cumin, mustard seed, and onion. After 3 minutes, add the lentils and squash, kosher salt, broth, and coconut. Bring to a boil and reduce to a simmer and cook for about 45 minutes.
3. Ten minutes before the lentils cook, heat oven to a broil. Toss cauliflower in turmeric and oil, then put on a baking sheet. Broil for 3-5 minutes until browned, but not burnt.
4. Assemble: In a bowl, place lentil mixture on bottom with cauliflower on top. Garnish with dollop of yogurt and a couple sprigs of cilantro. ​

Whether breakfast, lunch, or dinner, all meals should be nutritionally balanced. But, understandably so, it can be difficult to consume veggies at the first meal of the day... if you eat a typical American breakfast. Many cultures do not consume the American standard of bacon, eggs, or cereal grains for breaky. Instead, others eat foods like: 

• beans, eggs, cheese, jam, and pickles (Egypt) 
• Chutney, dips, roti or other breads (India) 
• Watery noodle soup with veggies and meat (Madagascar) 
• Miso soup, rice, pickled vegetables and a protein like fish or Japanese omelette (Japan)
• Open-faced sandwich with fish or cold cuts, cheese, mayo and fresh veggies like tomato and cucumber (Sweden)
• Plate of ham, cheese, bread, Feijoada (Brazil)

Some are healthier (Japan and Sweden, e.g.) than others, but each are generally balanced on a macronutrient level (protein, fat, & carbohydrate). But to really get a balanced diet on a micronutrient level (vitamins & minerals), this requires more thought. 

You probably could have guessed it, produce, and lots of it! Making sure you get at least 3-4 servings of fruit (1 serving=1 small apple, size of a tennis ball) and another 4-5 servings of vegetables (1 serving=1/2 cup cooked or 1 cup raw) every day is incredibly important. And it's a lot easier than you think, even for breakfast. Here are some suggestions on how to improve your fruit and veggie consumption: 

Pancakes are meant to be simple, quick and easy. With this recipe, one can enjoy it for breakfast or dinner, especially since cornmeal has great versatility. 

​Serves: 4
Ingredients:
3/4 cup cornmeal
1 cup all purpose flour
1 tablespoon baking powder
2 tablespoons thyme, chopped 
½ teaspoon salt
1 egg, beaten
1 1/2 cup milk
¼ cup honey or sweetener of your choice (agave, molasses, maple syrup)
2 tablespoons butter for greasing the pan
1 cup Greek yogurt
2 cups blueberries
4 cups arugula (or kale, as seen in the pic)

Directions
1. Combine all dry ingredients, which include the cornmeal, flours, baking powder, thyme, and salt into one medium sized bowl and mix well with a fork.
2. In a second bowl, whisk the egg and milk together and slowly drizzle in 2 tablespoons honey or sweetener.
3. Gradually incorporate the wet ingredients to the dry ingredients while mixing with a fork. Be sure to mix until the batter begins to come together; you do not want to work out all the clumps. If you sifted the flour before adding, you may need to add more liquid until thick, but loose batter results.
4. Heat the griddle to 350° F or a frying pan. Add the butter once it is hot, a little bit at a time, and in batches, ladle the batter onto the pan. Bubbles will appear around the edges to indicate a golden brown crust. Flip and cook for another 2 minutes or until the pancake has set. Remove from pan and keep warm or eat immediately.
​5. Top pancakes with a dollop of Greek yogurt, blueberries, honey drizzle, and spicy arugula greens.

More than a meatless burger smeared in mayonnaise, soy products are versatile, and come in many forms: tofu, tempeh, mock dock, seitan, and soy curls. The last, soy curls, is a variation I recently discovered -thanks to my dietician colleague Bettina- and I couldn't believe how much I fell in love with the product.

No, this is not an advertisement. No one is paying me to endorse this still somewhat obscure way to eat soy. This is simply something new you can, and probably should, try to expand your meat-free plate. Unlike most meat/soy alternatives, soy curls are not made from the derived protein. Instead, they are made from the entire soy bean by cooking & texturing the beans before drying. 

To prepare: You'll want to rehydrate the soy curls by soaking in hot liquid (water, broth, etc) for 10 minutes before using, then drain, season, and serve. Once rehydrated, they take on a 'shredded chicken'-type form. There isn't a whole lot of flavor jammed packed into these curls, so be sure to season with your favorite marinades and spices (they take on flavor incredibly well). Add them to pasta, soups, casseroles, tacos, rice, pizzas, stir-fries, etc. Really, once rehydrated and drained, they can easily be substituted for almost any recipes containing meat. Well, maybe not in a Beef Wellington. But then again, why would you ever do such a thing? 

(Actually, some people have used seitan...
if you have a vegetarian Beef Wellington recipe you love,
​let me know in the comments below!) 





When you buy them: They may be found in bulk at your local co-op and in some Asian markets (though maybe not labeled in English). Otherwise, they may be difficult to find. I suggest ordering them on-line to make it easy, and if you really enjoy eating them, order in bulk. It's a low-cost protein that will fill you up without breaking the bank. I particularly like the Butler brand [shown above], since it's GMO-free, and does not contain preservatives or additives. 

If you're concerned about your heart health, this may be an excellent protein source for you. One serving of soy curls is only 100 calories with 10g of protein, 3g of fiber, no cholesterol, and only 5mg sodium. That's crazy deliciousness in a package with amazing nutrition to boot. Who wouldn't be excited about that? 

Hopefully, I have brought you to a point of interest, and a desire to try something new and exciting. Try the recipe below to start your soy curl journey. Perhaps it will inspire you to experiment and create your own recipes, and share your thoughts/ideas/recipes in the comment section. 

Serves: 6
Ingredients
4 oz soy curls
1 tablespoon olive oil 
1/4 cup sliced leeks
3 garlic cloves minced
2 tablespoons minced ginger
1 can, 8 oz., straw mushrooms, drained
1/4 cup yellow miso 
8 cups broth or water 
1 Tablespoon sambal oelek
3 Tablespoons rice wine vinegar
6 cups kale, chopped
2 oz. rice noodles 

Directions: 
1. Rehydrate soy curls in hot water for 10 minutes, then drain
2. In a stock (soup) pot, heat and add oil. When at temperature, add the leeks and sauté until translucent. Add the garlic and ginger.
3. Mix in the miso and gradually whisk in the broth, sambal, and rice wine vinegar. 
4. Next, add the mushrooms and soy curls. When it comes up to temperature, add the kale and rice noodles. Cook for 2 minutes and serve. 

Bananas are a staple of many cuisines, and each culture has a different way of incorporating them into their diets. The most common for Americans is eating them plain as a snack. Somalis, on the other hand, commonly serve sliced bananas at lunch and dinner to be mixed into rice and/or pasta (You can thank Italian colonization for that one). In Mexico, they often serve bananas as a dessert; deep-fried with a side of chocolate sauce, or stuffed inside empanadas. Germans often enjoy them as a drink, bananenmilch, consisting of over-ripened bananas blended with milk and sugar. 

What ties each culture to the beloved banana is also unique. One notable example is Germany's relationship with the now-ubiquitous yellow fruit: Seen as a sign of progression, East Germany increased imports in the 1950's and 60's. It quickly became a symbol of a new, working, and prosperous Germany, with mothers feeding their kids banana-rich meals. When the Berlin Wall fell in 1989, Western Germany was finally able to take part in the German banana craze, and it was seen as a sign of victory. 

In the United States, we eat the fruit raw, baked into breads, blended in a smoothie, or sliced into our breakfast cereals. We don't bother with the flowers, leaves, or the trunk, but many other countries who live where banana trees grow utilize the entire plant. For example, in South and Southeast Asia, the banana leaves are used as plates due to them being large, sturdy and waterproof. Leaves are also commonly used across many cuisines as a cooking vessel or wrap for grilling. 

Nutritionally speaking, raw banana fruit consists mostly of water (75%), and carbohydrates (23%). They are a rich source of vitamin B6, and contain moderate amounts of vitamin C, manganese and dietary fiber. Interestingly, potassium content is commonly thought to be exceptionally high, but in reality, it's actually relatively low at only 8% of the US recommended daily value. If it's potassium you're after, choose raw spinach, baked potatoes, cooked soybeans, mushrooms, or tomatoes instead.

Growing up in Minnesota, I loved to watch my mother bake banana bread. She didn't enjoy cooking as much as she did baking. I'd cook dinner [known as "supper" in MN] meals as soon as I could see over the counter, and she would do the baking. It took me a while to understand the methodologies of baking, and it didn't come as natural to me as cooking did: There were many failed attempts at cookies, but my mother's desserts always turned out, each and every time. After watching and learning, I eventually got better.  >>>Thanks mum<<<

On weekends, as a small child, I'd sit on the countertop while she prepared her sweets. Her cookies, cakes and bars often decorated the kitchen, but banana bread was her specialty. She recently gave me the tried-and-true recipe, so I thought I'd try my hand at baking this afternoon. It's been a long time since I've tasted her famous morning treat, and thought I'd share it with you. 
​
See bottom left side of the photo below, marked with a faint, penciled-in asterisk. It continues onto the next page at the top as well. 

Feel free to share your own banana bread story below, and any thoughts/tips/tricks you have as you try this recipe for yourself. 

If you recall, I wrote a previous post on kimchi, and my epic failure preparing it. However, I have since (successfully) made scratch kimchi, and it's pretty amazing if I do say so myself. Give me a ring me if you'd like a jar for yourself. Really, no joke: I'd love to share. All I ask is that you return the jar. 

This is also why I've been finding every and any excuse to use it up at home. The most creative use has been, perhaps, the mac 'n' chi version for which you'll find the recipe below. 

Among my other kimchi creations?

• kimchi stew with tofu, rice cakes and spicy greens
• grilled cheese sandwich with cheddar and kimchi
• steamed buns stuffed with scrambled eggs and kimchi 
• kimchi pancakes

Serves 4 
Ingredients:
4 cups Brussels sprouts
1 1/2 tbsp olive oil 
8 oz dried shelled pasta
1/4 cup leek, sliced thinly 
8 oz shredded aged cheddar cheese
2 oz. milk [or milk substitute]
2 cups prepared kimchi
​salt and pepper to taste 

Directions:
1. Warm oven to 400F. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Toss them in a bowl with 1 tbsp olive oil and pinch of salt. Put on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly.
2. Meanwhile, bring water to a boil to cook pasta. Follow instructions on packaging to cook pasta and set aside.
3. In a large pot, sauté leeks in remaining olive oil until translucent. Add the kimchi, noodles, milk and cheese. Combine until creamy consistency. 
4. By this time, the Brussels will be ready. Toss those into the mix and voila. 

When you're in a pinch and need something quick for dinner (because you've been at the bookstore reading until 9 p.m...), you might want to try these modifications: 

• Use boxed macaroni with cheese (I prefer Annie's). Modify instructions accordingly by following pasta directions on the packaging and using their powdered cheese. You could add more shredded cheese if you prefer, but it doesn't need it, Therefore, omit the cheddar from this recipe.
• Substitute winter greens like kale, collards, mustard greens, or spinach to avoid having to roast Brussels. Simple sauté with the leeks. 
• And, if you want more protein, add sautéed tofu or sausage 

I spent the past four days in Venice beach, California visiting a Chicago-founded gal pal group, and other friends. Nearly everyone, 7 in total, was there with a few exceptions (you were greatly missed!). Ramen Nights began originally as a ramen shop gathering, where we would order our food, walk to one of our apartments (whoever was closest), and socialize over games and/or drawing.
​
We did this at least once a month, typically on a Thursday, and I savored each and every moment; it was the one time I knew I could visit with an amazing group of friends to catch up on life, share stories, laugh. We would alternate the location, and rotate depending on who could/would join.
​

​But, as we discover, things change. Time passes. People move: Some to Cali, one to NY, another to CO, and me up to the cold of MN.

It was sad to say goodbye, and break up our routine ramen meet-ups, but we all knew it wouldn’t stop us from continuing our friendship. After much discussion, through text messages and phone calls, our hope to meet finally came to fruition.

We were able to have our reunion this past weekend, and join once again over food and fun.

And for those in the Ramen Night clan who couldn’t visit LA, you were there in spirit. Start planning for next year: We are already in planning mode for another Ramen Nights meet-up in another city. Perhaps I could convince everyone to meet here in St. Paul, MN, the soup capital of the world...

In honor of Ramen Nights, here’s one of my favorite ramen recipes:

One hour to make, and not difficult - gotta love it!
Serves 4

5 1/2 cups chicken broth
3 1/3 oz miso 
2 bok choi, quartered
6 oz bean sprouts
4 tsp sesame oil 
4 portions of ramen noodles
soy sauce is optional 
2 oz dried seaweed, cut into strips
Togarashi to taste, optional

Spicy Chicken Mince: 
1 leek (finely shred the whiter half and rough chop the green)
1 1/2 oz miso
1 tomato
1/2 onion, diced
4 garlic cloves
1 red chili
2 tbsp fresh ginger, minced
1/2 tbsp toasted sesame seeds
pinch black pepper
pinch Szechuan pepper
9 oz minced chicken (chopped or shredded will do as well)
1 Japanese eggplant, cut into ovals
3 tbsp oil 

Preparation:

1. Bring a large pot of water to a boil. In another large pot, add the chicken broth and bring to a simmer. Add the miso and whisk until dissolved.
2. Prepare the spicy chicken mince: put the green part of the leeks, miso, tomato, onion, garlic, red chili, ginger, sesame seeds, pepper, & Szechuan pepper in a blender or food processor and make a paste. You could also grate by hand all the ingredients or use a mortar and pestle. Work mixture into minced chicken. In an extremely hot wok (large pan will also do) -high heat for 5 minutes- add oil to pan and then chicken and eggplant. Stir frequently until it turns rich brown in color, about 10 minutes. Remove from heat and keep warm.
3. Bring chicken broth to a boil and add bok choi (cooks in 1 minute) and bean sprouts (20 seconds is all you need)
4. Meanwhile, cook your noodles per package instructions. Drain well and portion into bowls. Then ladle 1 1/2 cups broth with bok choi/bean sprouts, stir together, and add spicy chicken/eggplant mixture. Taste and adjust seasoning as needed. Top with dried seaweed and white leeks. A sprinkle of togarashi is also a favorite of mine.

If you prefer pork or want a vegetarian version, simply adjust as you need by swapping out the protein and broth.

Other variations worth exploring: 

• Soft boiled egg
• Soy-marinated egg
• Edamame
• Shredded beef or pork
• Tempeh or tofu
• Pickles: beets, carrots, daikon, you name it!
• Fish cakes 

**If you don’t have time to make your own and want to have your own pork-free ramen night meet-up, Tori Ramen in St. Paul is a fantastic option, and the only completely pig-less ramen shop in Minnesota. They also do vegan and vegetarian ramen that manages, somehow, to be just as rich and flavorful as the original.