Sprouted french petite lentils stew

Sprouted french petite lentil stew with brown rice and kale

Sprouted french petite lentils stew
I have to admit, the sprouting lentils is not exactly doing less, but really, lentils do all the job themselves. I just put them in the water and wash them once a day with cold tap water for couple of days. The lentils become a small discs with little tails. It is super food. Omit this part and cook the lentils without sprouting, if it is not fun for you. You might soak them for half an hour, but even this is not must.

Sprouted - can you see those little tails?

Ingredients

1 cup french petite lentils (or black beluga lentils), sprouted or soaked for at least 30 minutes
1 cup tomato sauce of your choice
sea salt (to taste)
cumin
turmeric
red chilli flakes
black pepper
kale chopped to your {child} liking (optional)

Method

Add lentils and 3 cups of water into pot and bring to boiling. Add tomato sauce, salt and spices. Boil until soft. It will be about 20 minutes if sprouted. Not sprouted might take about 10 minutes longer.



Serve alone or over rice/grains of your choice.

Simply best baked potato "fries". Skins on.

In my search for perfect potato chips, I came to try this technique. The result is crispy, delicious potato fries with very little oil.

Baked organic potatoes skins on with olive oil and sea salt

There are few steps, but the result worth it.

Simply best baked potato "fries"

Ingredients

Potatoes, organic - 2 pounds, skins on, cut to wedges (half and then half each piece again)
Olive oil - 2 table spoons
Sea salt - to taste
Spices - to taste

Method

Begin by heating the oven to 400F. In a large pot, boil about 5 quarts of water, adding salt as for cooking pasta, about 2 tea spoons. Prepare a cookie sheet or baking dish, lined with parchment paper. Brush the paper with olive oil. When the water is boiling, add the potatoes and cook for 5-10 minutes, just till they start to soften. Drain the water. The potatoes will dry out, since they are so hot. Place the potatoes in one layer onto the cookie sheet. Brush with olive oil. Sprinkle with sea salt. Add spices of your choice, if desired. Good match might be rosemary, oregano, chili flakes. Bake for about 20 minutes until golden. Serve immediately. 

How to steam asparagus?

Steamed asparagus and broccoli

Steamed asparagus is perfect just as it is and asparagus leftovers are such a great addition to lunchbox and to any other dish. I cut them to pieces and add to scrambled eggs. I use them as pizza topping. I add them to chicken soup.

Steamed asparagus

Ingredients

asparagus - about 1 pound
water

Tools

Steaming basket
Large pot or wok

Asparagus before steaming

Method

Wash asparagus. One by one bend the bottom part till it breaks and discard hard chewy ends. Place asparagus in the steaming basket. Fill water in pot or wok almost to the bottom of the steaming basket. Cover and bring to boiling. Steam for about 3-4 minutes depending on thickness, till asparagus softens a little. The asparagus will change it color from raw green to bright green.  Run under cold water to stop cooking. Serve with or without dressing of your choice or refrigerate for future use.



I

Packed for lunch - asparagus, beets and pineapple

Easy finger food - just hold and bite.

Baked whole cauliflower with sea salt

    Amazing look and taste. I saw those cauliflowers heads on the shelf of Israeli restaurant in Tel Aviv. It looked extraordinary. Heads of cauliflower lay one next to each other. Those cauliflower heads are what got my attention and brought me to this place at dinner time. I have enjoyed every bite and every moment. The atmosphere was fun and very unusual. Did it catch your interest? Here is the place - haMiznon. Try it. Trust me. If you are lucky - you might get a run of complimentary aromatic tea or spiced coffee, brewed for the crew and shared with everyone. Not in Tel-Aviv?  Here is how to make at home.

Baked cauliflower with sea salt and olive oil

 

Baked whole cauliflower

Ingredients
Whole fresh cauliflower
Olive oil, about 1 tablespoon
Sea salt, 1 teaspoon or to taste


Method
Preheat oven to 400F. In a large pot boil water enough to immerse cauliflower whole. Cut the bottom of the cauliflower so it will sit steady when placed on flat surface. You may choose to salt the water. When the water is boiling add cauliflower, cover and let it cook for 6-10 minutes, until it can be pierced with fork. Remove from water. Let the cauliflower sit on the counter for about 10 minutes, in order to cool down and dry out. Brush with olive oil and sprinkle with salt. Place on ovenproof dish or skillet and bake the cauliflower until golden brown, for about 10 minutes. Serve hot, warm or at room temperature.

     Cauliflower prepared this way is a kids favorite. My kids tear cauliflower florets apart and soon the whole thing disappears. I rarely have anything left to put in lunchboxes the next day. 

Fragrant ground turkey "stir in". With vegetables.

When I want something quick, easy and pleasing to both kids and parents I cook group turkey with fragrant spices and a lot of vegetables. This versatile dish can be used as pasta sauce, as a filling for tortillas, as an aromatic for plain rice or other cooked grains. Just stir in.
 

Almost ready! Ground turkey stir in with vegetables.

Fragrant ground turkey stir fry

Ingredients
ground turkey, 1 pound
onion, 2 small, sliced and diced
carrot, 1 grated
zucchini, 1, sliced to bite size pieces
olive oil, 1 table spoon
soy or tamary sauce (for gluten free), 1 tablespoon
turmeric, 1/2 teaspoon
sweet paprika, 1 teaspoon
garlic, 1 clove, diced
sea salt, to taste (reduce due to saltiness of soy sauce)
cumin seeds, whole, 1/2 teaspoon (optional)
adjwain seeds, 1/2 teaspoon (optional)
parsley, chopped (optional)
1/2 cup water

Note:
Add more vegetables! Green peas, asparagus, shredded cabbage, bean sprouts. Everything works.

Method
In large skillet heat oil on medium heat. Add the seeds, if using, and let them the flavor the oil - heat them for about 30 seconds. Add onions and stir fry them for about 5 minutes. Add carrots and stir fry for another 2 minutes. Add turkey and cook it till no longer pink. Break large pieces as you stir.

Add soy sauce, zucchini and rest of the spices. Add 1/2 cup water, stir. Cover and let cook for 8-10 minutes. Add parsley and serve.

Will go into lunchbox tomorrow with basmati rice and side of raw vegetables.

Meatball soup for couscous.

Another variation on meatball soup. Same meatballs, different vegetables - new soup. Easy and convenient to serve over couscous or quinoa.

Turkey meatballs soup with butternut squash, green beans, carrots, zucchini and cabbage

Turkey Meatballs Soup with butternut squash, carrots, cabbage, zucchini and green beans
(суп с фрикадельками)

Ingredients

For the meatballs
- ground turkey, dark meat, 1 pound (or other meat of your choice)
- onion, 1 medium chopped
- carrot, 1 grated
- parsley, 2 tables spoons chopped
- egg, 1
- sea salt, 1/2 tablespoon or to taste
- black pepper, 1/2 teaspoon or to taste
- turmeric, to taste 1/2 teaspoon or to taste
- paprika, to taste 1/2 teaspoon or to taste

For the rest of the soup
- carrots, 2 small, peeled
- parsnip, 1, peeled (optional)
- butternut squash, 1/2, peeled and cut to bite size pieces
- cabbage, about half a pound, chopped
- green beans, 1/4 a pound, cut to bite size pieces
- zucchini, 1 medium, cut to bite size pieces
- sea salt, to taste
- tamari or soy sauce, 1 tablespoon (optional)
- bay leave, 1-2
- parsley strings (optional)
- oregano, dry, 1/2 teaspoon or to taste
- chilli flakes, to taste (optional)
- sea salt, to taste
- black pepper, to taste
- turmeric, to taste

Method

In a large pot, boil water. Put in carrots, butternut squash and parsnip. Place all the ingredients for the meatballs in large mixing bowl and mix well with your hands. Wet your hands and form small meatballs. As you form them, gently drop each meatball into boiling water. Lower the heat to low. Add the spices - bay leaves, oregano and parsley strings and let the soup simmer to 15 minutes. Add rest of the vegetables, salt and salt and cook for another 15 minutes. The vegetables can be easily pierced with fork.


Enjoy over couscous, white or wholewheat or cooked quinoa for gluten free version.

Mama's turkey meatball soup. With vegetables.

Similar to Italian wedding soup, there are many variation on meatball soup with vegetables in many traditions.
My mom makes this incredible,  warming, soothing soup. I loved it as a child, I love it now.

Pot with turkey meatballs soup with potatoes and carrots

Different types of meat can be used for this soup. My mom uses turkey or chicken. Italian classic version is a mix of pork and beef.

My mom came and cooked. I asked her to add more carrots. Kids love soup with carrots. I am happy.

Turkey Meatballs Soup with potatoes and carrots
(суп с фрикадельками)

Ingredients for meatball soup, before mixing

Ingredients

For the meatballs
- ground turkey, dark meat, 1 pound
- onion, 1 medium chopped
- parsley, 2 tables spoons chopped
- egg, 1
- sea salt, 1/2 tablespoon or to taste
- black pepper, 1/2 teaspoon or to taste
- turmeric, to taste 1/2 teaspoon or to taste
- paprika, to taste 1/2 teaspoon or to taste

For the rest of the soup
- carrots, 2 small, peeled
- parsnip, 1, peeled (optional)
 - potatoes, 5 medium, peeled and cut to bite size cubes
- sea salt, to taste
- bay leave, 1-2
- parsley strings (optional)
- oregano, dry, 1/2 teaspoon or to taste

Method

In a large pot, boil water. Put in carrots and parsnip. Place all the ingredients for the meatballs in large mixing bowl and mix well with your hands. Wet your hands and form small balls. As you form, gently drop each meatball into boiling water. Lower the heat to low. Add the spices - bay leaves, oregano and parsley strings and let the soup simmer to 15 minutes. Add potatoes and salt and cook till potatoes are soft. They can be easily pierced with fork. Turn the heat.

Use thermos to send to school for lunch. The soup can be refrigerated for up to 5 days.

When I reheat meatball soup for lunch for myself, I like adding leafy greens. Kale or collard greens compliment this soup really well. Try it!

Turkey meatball soup with potatoes and carrots. With green kale.

Pan fried wild salmon. With soy sauce.

Another take on wild salmon preparation. Wild salmon is really a super food. Since I cook it only for David, individually packed frozen wild salmon fillets work the best.

On the skillet, cooked and ready

This easy recipe has two advatages over the steamed version. The first one is that my son leaves no leftovers and the second is the amount of dishes, just one small skillet.

Wild salmon, pan fried with soy sauce

Ingredients
wild salmon fillet, 1
soy sauce, 1 tablespoon (I used gluten free tamari sauce)
oilve oil for frying, about 1/2 tablespoon
salt, to taste (needs very little, if at all, depends on the saltiness of the soy sauce)
black pepper, to taste
lemon juice, optional

Method
Heat skillet with lid on medium heat for about 30 seconds. Add  olive oil. Place the fillet skin side up. Close the lid and let it fry for about 1 minute. Open carefully and add soy sauce. Let it simmer and cook the salmon with the lead closed for another 3 minutes. Flip salmon fillet skin side down, season with black pepper and salt and cook for about 4 minutes. To be sure it is cooked properly, use food thermometer to check the internal temperature in the thickest part. It should measure 145F. When ready squeeze some lemon juice, if you choose.



This wild salmon is delicious hot or cold. For my convenience I have cooked it day before school and packed cold. With plenty of vegetables. 

Lunchbox with pan friend wild salmon, beets salad and steamed broccoli

The lunchbox came out completely empty.

Surprise. With beets salad.

My son has surprised me. He came back from school and asked for beets salad for snack. He said "It was SOOOOO good. I ate everything in my lunchbox. Give me more."
I had kept my jaw from dropping down and served it to him. Like it was a bowl of strawberries.

"Here you go, dear."

What is this magical salad?

It is a short version of Russian "vinеgret" (винегрет), usually made from beets, carrots, potatoes, green peas, pickled cabbage and cucumbers, simply seasoned with sunflower oil and salt. This salad is often eaten during the Great Fast, important fasting season for Eastern Christianity, when almost only vegan food is allowed for 40 days.

Satisfying and filling, beet salad keeps well in refrigerator for few days, making it easy alternative for lunch box. Healthy and delicious.

Beet salad with pickles (винегрет)

Ingredients

Beets, 5-6 medium size, cooked and diced
pickled cabbage and/or cucumbers, about 1 cup
green peas, 1 cup, cooked (I used organic frozen peas, cooked according to package instructions)
scallions, 1/3 cup, cut small (may substitute with red or regular diced onions)
sunflower oil, unrefined, 1 tablespoon (may substitute with olive oil)
sea salt, to taste
black pepper, to taste

Method
Mix everything and serve.

Packed for lunch with pan fried wild salmon, steamed broccoli and yellow pepper

Variations
- this beets salad delicious served with tahini (sesame seeds) sauce.
- for traditional version, add 2 diced boiled potatoes and 1 carrot. Cook them in their skins.

Questions? Comments?

Garlicky sweet potato and beet salad. With arugula.

Slowly roasted garlic sweet potatoes. Dark purple beets. Spicy refreshing arugula. Lemon dressing.

Sweet potatoes

This is recipe for a salad I have once brought to holiday potluck.
Few weeks ago, this salad was served at the birthday party I have attended. 
I was surprised to learn that the recipe travelled from friend to friend and even overseas.
I feel blessed. 

Ingredients

For roasting sweet potatoes.  Note: roast more! 
Those sweet potatoes are delicious warm as a side dish.
 
2-3 medium sweet potatoes
galic, 2 gloves, crushed or very finely diced
sea salt, to taste
sweet paprika, 1/4 teaspoon or to taste
thyme, dried 1/2 teaspoon or to taste
olive oil, about 1 table spoon
chilli flakes - optional

rest of the ingredients

2-3 medium beets, washed and unpeeled
arugula (rocket leaves), about 2 cups, washed and dried
red onion, 1/4-1/8 sliced thin
olive oil, to taste
lemon juice, 1 table spoon or to taste
sea salt
black pepper

Method
Roast sweet potatoes - cut sweet potatoes to 1/2 - 1 inch cubes, place in baking dish.
Splash olive oil, add garlic, sweet paprika, chilli flakes, salt, dried thyme. Mix to cover sweet potatoes in oil. If you don't have cooked beets on hand - start boiling some while the potatoes are baking (see the method below).

Bake sweet potatoes on the middle rack of your oven for about an hour at 375 degrees or according to your oven performance until soft and a slightly brown. No cover needed.
The lower the temperature and the longer the baking time, the sweeter the potatoes will become. 

Boil beets till soft. I use pressure cooker for this, it takes about 13 minutes on high pressure. Follow your pressure cooker instructions. If using regular pot, boil for 40-60 minutes, depends on beets size till fork can pierce it with no extra force. I usually have cooked beets in the refrigerator and use them through the week for various salads.

Cool everything. Peel and cut the beets into small bite cubes. Add sweet potatoes and sliced onion.
Season with olive oil, lemon juice, salt and freshly group black pepper. Mix.
Add about two cups of arugula. Chopped arugula makes it easier to mix and to serve.

Easy dinner. With hard to get farm fresh eggs.

There are so many interesting patterns in a human nature. Let's take a closer look at this one: the greater the effort or risk it takes to acquire something we desire, the greater the value we tend to assign to the object of our desire.

Farm fresh eggs

Things we invest more money, time and/or energy into. Bring to your mind marketing messages - "hard to get", "ends soon", "limited quantity". They all designed to deliver a message there is a great value offered. And those messages do string a chord somewhere inside our human soul. 

For me, it is farm fresh eggs. Yes, those eggs are really hard to get at Drumlin farm. In the last 4 years my family goes there, I was able to get my hands on the eggs 3 times only.  Only 3.

What is so special about those eggs? Since they are so hard to get, my mind immediately assigns them almost magic properties. But, trust me, those eggs are the best. They are super fresh. They come in different sizes and colors. They come from pastured egg mobile - the chickens eat live worms and insects and spend their time under the sun. So the eggs are rich in vitamins, minerals and omega oils.

The taste is incredible. I like to use fresh farm eggs for omelets, eggs sunny side and mayonnaise. My kids love scrambled eggs.  I add sour cream or yogurt to create silky, custard like texture. I prefer fermented dairy to regular milk that usually used.

Scrambled eggs made with yogurt

Ingredients

2 eggs
sea salt, pinch
whole milk yogurt, 2 tablespoons (or sour cream)
butter, for cooking
parmesan cheese, grated, 1 tablespoon (optional)

Method

Break the eggs into bowl. Add salt, yogurt and whisk.

Eggs whisked with yogurt

Preheat the pan on medium heat for a couple of minutes. Add butter to cover the pan. Add the egg mixture. Spead parmesan on top, if using. Cook for 2 minutes and flip. It is fine to flip separate pieces - easier for the kids to eat. Cook till it is not runny or to your liking.

Omelet served

Serve warm.

Making popsicles. With smoothie.

There are many recipes for smoothies. With yogurt or without. With green leaves or without. With milk or without. How to make it without stressing out?

Simplicity is the key. What works for me now is to make smoothie for breakfast with ingredients I have on hand. Overripe bananas, frozen blueberries, may be an apple that looks less then perfect, may be some kale or lettuce leaves.

Blueberry banana flax seeds smoothie in mason jars with reusable straws

Blueberry banana flaxseed smoothie + popsicles

Ingredients
frozen wild blueberries, 2-3 cups  (I move them night before to refrigerator, so the smoothie will be cold, but not freezing)
bananas, 2-3 ripe (sometimes I use frozen, if I don't have fresh)
flax seeds, 1/4 cup (any kind, you may soak them overnight to make nutrients more absorbent)
1/2 - 1 cup water
apple, 1 (optional)
green leaves, to your liking (optional)

Note: the quantities are approximate. Substitute for other berries or fruit on hand. As long as you put fruit and some water, the result will be a yummy smoothie.

Method
Put everything in a blender. Blend on high for 45-60 second using strong blender, like Vitamix or Blendtec. If using food processor, consider to omit flax seeds, since they wont be crushed.

Serve in glasses or mason jars with reusable straws. Mason jars allow easy storage of leftovers - just put the cover on. I use it later for snack time. My son loves reusable straw made of glass and my daughter prefer one made of stainless steal.

Blueberry smoothie in popsicle mold

Any leftovers?
Make a popsicle. Pour into popsicle mold (BPA free), cover and freeze. Perfect on a hot day!

Rice pilaf. With chicken, onions, garlic and carrots.

Here is an easy, light and tasty rice and chicken one pot dish inspired by traditional Uzbekistan dish - "Plov".  This dish is comforting, satisfying and extremely delicious. Make it for dinner and pack for lunch the next day. My family asks to prepare it again and again.

Chicken rice pilaf served, carrot and onion mix, chicken precooked

Chicken Carrot Rice Pilaf (Plov - Плов)

Ingredients
rice, basmati 1 1/2 cups
olive oil, about 3 tablespoons
chicken meat, 1 pound  cut to bite pieces (dark meat or chicken breast)
carrots, 5-6 peeled and grated
onions, medium 4-5, cut to half rings
garlic, 7-12 gloves, peeled and roughly diced
sea salt
black pepper
bay leaves, 2 (optional)

optional spices
cumin, ground
coriander seeds, ground
turmeric
thyme 
chili flakes

Method
Wash the rice under cold water. Cover with water and leave to soak while preparing other ingredients. In big heavy pot, heat 1 tables spoon olive oil on medium low heat. Add chili flakes, if using. Add onions and cook until the onions are soft and slightly brown for 7-10 minutes, stirring occasionally. Remove onions from the pot to plate. Add 1 table spoon of olive oil and carrots to the pot and cook for 5 minutes, stirring occasionally. Add onions back to pot and turn off the heat. Heat large skillet on medium heat, add oil and chicken. Add salt, black pepper and other spices, if using. Cook for about 3-4 minutes, stirring occasionally, to brown the chicken. No need to cook it completely. Add the chicken to onion carrot mixture and mix. Add garlic on top. Discard rice water and place rice on top of the mix. Carefully, without destroying the structure (rice on top of vegetables and chicken), add water to cover the rice. This is how it will look.

chicken carrot rice pilaf assembled (plov)

Add salt and spices, cover and cook on low heat for about 20-30 minutes, till rice is cooked. Let rest for 10 minutes, if you can. Mix and serve. 



I will tell you a secret - this chicken carrot rice pilaf is delicious cold. As a child I used to eat it straight from the pot in refrigerator.

Blueberry apple jam. With frozen berries and orange zest.

Do you like blueberry jam?
It is easy and quick to make your own, using finest wild blueberries. Use frozen blueberries! They are cheaper then fresh and harvested at their best.

Blueberry jam ready, in cooking, ingredients combined

Ricotta cheese or plain yogurt served with this syrupy jam is a healthy comforting desert that your family can enjoy for snack, breakfast or lunch. Sometimes whole milk ricotta and blueberry jam is a fast lunch packed in thermos for school.


Frozen wild blueberry jam with apples and orange zest

Ingredients

blueberries, wild frozen - 5 cups
apples, 2 cut to small cubes (optional, can be substituted with pears or other fruit)
sugar, organic  - 1/2 cup
zest of one orange or lemon (go for organic to avoid pesticides )
sea salt, 1/2 tea spoon
lemon juice, from 1 small lemon

Method

Put everything in small pot and bring to boil. Cook on low heat for 20-30 minutes. You may cook it longer to reduce it to your liking. It will be easier to make peanut butter and jelly sandwiches if you reduce it.

Note: due to low sugar content, this jam should be refrigerated.

Enjoy this wild blueberry jam with pancakes, waffles, ricotta, plain yogurt or cottage cheese.

Do you have other ideas on how to use those blueberries? Share in comments!

Welcoming warm weather. With frozen bananas.

The weather here at East Cost got warm few weeks ago. It was for a short time and it is sunny and crisp now. But warm weather is a first hint to get prepared with cold treats. Frozen bananas covered with chocolate is an amazing treat. And plain frozen bananas is a perfect treat, since they are so fast to make. And fast to go! And yes, no preservatives, colors, sugar, dairy and whatever.

Peeled bananas in container; banana close up

Plain sweet pleasure and perfect frozen treat.

Frozen Banana Popsicles

Ingredients
Ripe bananas

Method
Peel bananas, break in half, put on popsicle sticks. Freeze in container to prevent smashing.

Note: to cover in chocolate -  melt chocolate over double boiler and dip solid frozen bananas. For best results coarsely chop chocolate better melting and use quality dark chocolate with 70% cacao. Eat immediately or refreeze. 

Almost no cooking lunch. With avocado.

Would you like to add more vegetables to your menu? Green vegetables?

Buckwheat with green peas, avocado, broccoli, snow pea, red peppers, blue corn chips

Here is an idea for healthy lunch, made with minimum preparations. Half of avocado, organic blue corn chips, sliced peppers, steamed broccoli and snow peas. To prevent browning, dunk avocado cut side down into lemon water for a few seconds. To make lemon water, squeeze few drops of lemon juice into 1/4 cup of cold water.

I had cooked buckwheat, so I quickly reheated it with frozen green peas, added unrefined sunflower oil and packed in thermos. Any other cooked grains work well too - quinoa, brown rice, barley or couscous. Or pasta.

Questions? Comments?

Pickled cabbage

Russian Sauerkraut (квашенная капуста)

Pickled cabbage is an excellent source of vitamin C. It is a fermented food and has active probiotic cultures to aid healthy digestion, similar to yogurt.  I love adding pickled cabbage to salads or to serve it as a small dish side. For me it is the easiest serving of vegetables available.

The recipe I provide here for pickled cabbage is for small jar, simple enough to prepare in 20 minutes. It is not a project that takes hours as when my parents made it. Sure, they prepared it to last for the entire winter in almost commercial amounts!

Packed cabbage in a jar; lemon squeezer; shredded cabbage and carrots mix

 

Pickled cabbage (Russian Sauerkraut)

Ingredients
cabbage 2 pounds
carrots, 2 small
sea salt, 20 grams (2% to the weight of vegetables) make sure salt has no additives, as they might interfere with fermentation process

3 days after
honey, 1/2 teaspoon (preferably raw)

Method
Wash cabbage head. Remove outer leaves and any damaged leaves. Using sharp knife or food processor, shred the cabbage. Shred the carrots. Mix cabbage and carrots together. Mix with salt and press with your hands to break and soften vegetables until small amount of juice is released.

Tip: Use small Mason jar to pack the cabbage using hand lemon squeezer.  The recipe is enough to fill 24 ounces canning jar. Put 1 cup of cabbage and carrot mix in and press it into bottom of the jar to pack tightly. Use lemon squeezer.  Continue with the same method, putting one cup of the mixture at the time till you fill the jar. There should be some juice on top. If the cabbage is relatively dry and there is no juice, cover with small amount of boiled and cooled water. Cover jar with paper towel and a rubber band and leave on counter for 3 days. After 3 days, take small amount of liquid with spoon, dissolve honey in it and return it back to jar. Place jar in refrigerator. Ready to eat after a week, best aged for 3 weeks.

For salad, my favorite combination is pickled cabbage, cooked beets, arugula and scallions, seasoned with olive oil, lemon juice and freshly ground black pepper.

For kids lunch, pack pickled cabbage as is or mix with cubes of cooked beets. Season with extra virgin olive oil or sunflower oil for better vitamins absorption.

Healthy chocolate balls. With dates, almonds and coconut.

Do you want something sweet and satisfying, yet healthy and delicious?
Make chocolate balls with almonds and dates.

Vegan and almost raw chocolate balls. Why almost? I am out of raw chocolate powder. I didn't let it stop me and used regular cacao powder instead. If you can get your hands on raw cacao powder, by all means go for it. It is an excellent source of manganese and iron.

I am happy when my children eat chocolate balls. The reason is that every ingredient is nutrition dense - soaked raw almonds, hemp seeds, unsweetened coconut, goji berries, dates, raw cacao. I serve them for snack and for breakfast.

Chocolate ball, covered, ingredients, chocolate date almonds mass

Raw chocolate snow balls

Ingredients

For 'dough':
almonds, raw - 1 cup
dates, pitted 1 - 1 1/2 cups (I used Medjool extra moist dates)
raisins, 1/3 cup
raw cacao powder,  2 table spoons
vanilla extract, few drops (optional)
shredded coconut, 1/3 cup 
goji berries, 2 table spoons 
raw shelled hemp seeds, 2 table spoons (optional)
cacao nibs, 1 table spoon (optional)

For coating:
1/2 cup  shredded coconut

Method

Soak nuts for 12-24 hours in cold water in refrigerator. Drain. Nuts can be kept for few days at this point.  Process nuts in food processor until coarse ground. If you process everything together, nut pieces will end up big and you will need to open food processor and move the dough closer to knife and operate it again. Add the rest of dough ingredients and process to sticky mass.  Put coconut for coating in a small bowl. Take small amount of dough and form it into bite size ball with your hands. 

Place balls, one at the time, into shredded coconut bowl and rotate it gently to cover in coconut. Do the same with the rest.

Enjoy or refrigerate. Chocolate balls will keep well for few days.

Served!

Another coating idea - use cocoa powder.

If you or your family member has a nut allergy or no nuts are allowed in lunch box sent to school - almonds in the recipe can be replaced with raw sunflower seeds. Use the same method to prepare, including soaking of the seeds for a shorter period of time. 5-6 hours is enough. 

Whole meal meatballs. With vegetables inside.

The meatballs for yesterday dinner were made with rice and packed with vegetables. It is a whole balanced meal in one dish.  My parents used to make those meatballs for me and my brother when we were children.  Now I make this dish for my children. Also for my Yemeni husband.

This is actually a speedy version of Russian stuffed cabbage, called "tefteli". It is packed with vegetables and herbs - carrot, tomatoes, onion, garlic, parsley. I have added half cup of butternut squash. None of my picky eaters noticed it. Unlike other versions, this version made without breadcrumbs and without cheese - dairy free and gluten free. Light and satisfying.

Rice meatballs with beet salad, zucchini and arugula, ingredients in a bowl, meatballs simmering in tomato sauce

Rice meatballs with vegetables

Ingredients

meatballs
onion, 1 small, cut to 4 pieces
garlic, 2 gloves
parsley, leaves from few strings
water, cold, 1/3 cup
beef, ground 1 pound (I have used 85% fat free, grass fed)
rice, basmati 1/3 cup (or regular rice)
egg, 1
sea salt, 1 teaspoon or to taste
black pepper, 1/2 teaspoon or to taste
turmeric, 1/2 teaspoon or to taste
cumin ground, 1/4 teaspoon or to taste
chilli powder,  1/4 teaspoon or to taste

sauce
spices you like, to taste (1/4 garam masala adds a great aroma)
tomatos, crushed or pureed, 14 ounches
carrots, 1-2 peeled, cut to few pieces
butternut squash, cooked and pureed, 1/2 cup (optional)
sea salt, 1 teaspoon
bay leave (optional)

Method 

In small food processor, place onion, garlic, parsley and water. Pulse until pureed. In a large bowl, place beef, rice, onion garlic parsley puree, egg and spices. Start heating large skillet, that will include meatballs in one layer, with 1 inch of cold water on medium low heat. With your hands, mix meatballs ingredients. Gently, with your hands, form ping pong size meatballs and fill the skillet.
In the same food processor, no need to wash, pulse carrot until chopped. Cover the water with tomato sauce, put in carrot and squash puree. Season the sauce. Stick in bay leaves. Lower the heat to let the dish simmer, cover and cook for 50 minutes. The rice will stick out.

Note
brown rice can be used, half cooked.

Meatballs in skillet

Those meatballs keep well. Excellent solution for speed lunch packing and enjoying over few days. Reheat and put in a lunch thermos. Pack another box with fruits and vegetables as a side.

Questions? Comments? I will be glad to start the conversation. This is the best part.

Easy green beans. With soy sauce, garlic and curry.

How would you trim your green beans? With scissors! There is something meditative in taking one string at the time and cutting its tail. Green beans make fast and healthy Asian flavored side dish. 

Green beans, cooking; garlic and oil, getting ready with scissors

Curried green beans with soy and garlic


Ingredients

garlic, 2 gloves, minced
olive oil, 1/2 table spoon

chili flakes - 1/4 tables spoon or to taste (optional)

green beans, 1 pound, washed and trimmed

curry powder, 1/2 tea spoon or to taste
soy sauce, 1 tablespoon or to taste (tamari sauce can be substituted)
water, 1/4 cup or more
rice vinegar, 1 teaspoon or to taste (umeboshi or other vinegar can be substituted)
roasted sesame oil, 1/2 teaspoon or to taste (optional)
no salt

Note: for gluten free, check labels

Method

Place garlic, oil and chili flakes on medium skillet and turn heat on low medium heat. Cook for about 30 seconds till fragrant. Add beans, curry powder, soy cause, water, vinegar and stir. Cover and let cook for about 5 minutes covered. Steam will cook the beans.

It is your choice to make beans crisp or soft. My family likes them on a softer side. If you prefer them softer, add splash of water, cover and cook for few more minutes. When done to your liking, turn off the heat, add sesame oil and mix.

Note, that if the beans remain in hot skillet, they are subject to heat and get softer.

Cooked!

Those green beans are great addition to lunch box, either cold, by themselves or warm, mixed with rice in a thermos.