meal

Spiced Chickpea Smothered Sweet Potato

February 16, 2013 by Natureal Mom Comments

A slightly spicy chickpea and tomato stew plays off of a bright orange sweet potato in this flavorful recipe. This hearty dish is simple to throw together, packed full of goodness, and is perfect for keeping warm on a chilly night.

Image © Natureal Mom 2013

Ingredients

2 medium sweet potatoes, preferably rounder
1 tablespoons olive oil
2 medium shallots
1 tablespoon cumin seeds
2 teaspoons coriander seeds
2 whole cloves
1/2 teaspoon red pepper flakes
1 tablespoons smoked paprika
1/2 teaspoons salt
1 cup stewed tomatoes
2 tablespoons tomato paste
1/2 to 1 cup vegetable broth
2 cups chickpeas, drained and rinsed if using canned
Fresh parsley, to serve

Directions

Preheat oven to 400˚. Scrub sweet potatoes with running running, pat dry, and pierce several times with a fork. Place on a baking sheet and bake for 45 minutes to an hour. Sweet potato should be tender.
Add cumin and coriander seeds to a small dry pan. Over medium-low heat, lightly toast until fragrant, 3-4 minutes. Place in a mortar along with cloves and grind until large pieces are broken down. Combine with red pepper flakes, paprika, and salt; set aside.
In a medium pot, heat olive oil over medium heat. Mince shallot and add to pan, sautéing for translucent, 4-5 minutes. Stir in spices and cook for 1 minute more. Add stewed tomatoes, tomato paste, and 1/2 cup vegetable broth. Bring to a boil, reduce to a simmer and add chickpeas. Continue to simmer for at least 15 minutes or until sweet potatoes are done. Add more vegetable broth if desired.
To serve, place a slit in the top of the sweet potato and gently squeeze open. Remove part of the insides of the sweet potato reserving for a separate use or stir into chickpeas. Ladle chickpea mixture over sweet potato and serve with a sprinkle of fresh parsley.

Notes

To substitute ground spices for the whole, use 1 tablespoons ground cumin, 2 teaspoons ground coriander, and 1/4 teaspoon ground cloves. Also, if spicy isn’t your thing, simply leave out the red pepper and cut the paprika back to 1/2 tablespoon- it will still be delicious!

This delicious recipe brought to you by Erin Alderson of Naturally Ella where she shares seasonal, vegetarian recipes that promote a healthy and happy lifestyle.

Filed Under: Food + Recipes Tagged With: food, gluten free, meal, meatless mondays, organic, recipes, seasonal, vegan, vegetarian, winter

Recipe: Crockpot Quinoa & Red Lentil Soup

June 28, 2012 by Natureal Mom 1 Comment

This delicious crockpot soup recipe from Savvy Vegetarian is light and easily digested, yet satisfying and nutritious. My husband and toddler love it- it’s the perfect meal in a bowl and is even better the next day!

Prep Time: 20 min. Cook Time: 6 hrs.

Yields 8 Servings

Ingredients:

1/2 cup quinoa
3/4 cup uncooked small red lentils
Optional: 1 Tbsp olive oil
2 large carrots
2 stalks celery
1 small head cauliflower OR 2 medium potatoes or OR 1 medium zucchini OR 1 small butternut squash
1 bay leaf
2 inch piece cinnamon stick
2 thin slices fresh ginger
1/2 jalapeño pepper, seeded
6 cups water or unsalted soup stock
1/2 tsp gr cumin
1/2 tsp gr fennel seed
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp gr coriander
1/2 tsp dried thyme leaf or 1 sprig fresh
1 tsp dried basil or 1 Tbsp minced fresh
1/4 tsp dried rosemary leaves or 1 sprig fresh
1/2 tsp salt or to taste and fresh ground black pepper
4 Tbsp minced fresh herbs: parsley, cilantro or basil
2 cups chopped fresh greens: kale, chard, or spinach
More Heat: Add 1/2 – 1 tsp green curry paste OR 1/4 tsp cayenne powder
Optional: Baked tofu

Crockpot Directions:

Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander
Peel the carrots, slice lengthwise, then slice in thin pieces
Wash and trim the celery stalks, then slice crosswise in thin pieces
Break or cut the cauliflower into large chunks – these will break up into smaller pieces as they cook
Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeño in the crockpot
Add the vegetables, except for the optional greens, and cover with the 6 cups water
Cover and cook on low for 6 hours or more if needed
20 minutes before serving, turn the heat up to high and stir in optional greens
Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them

Nutrition Data Per Serving, 116 g: 143 cal, 23 g carb, 3 g fat, 191 mg sodium, 5 g fiber, 8 g protein, low Saturated Fat & Cholesterol, good source Vit B6, Folate, Iron, Phosphorus and Copper, Vit A, Vit C, Vit K and Manganese. Estimated glycemic load: 11

Filed Under: Food + Recipes Tagged With: crockpot, lentils, meal, meatless mondays, organic, quinoa, recipes, slowcooker, soup, spices, vegan, vegetarian

The Family Dinner

March 10, 2012 by Natureal Mom Comments

There is great meaning in the simple daily ritual of gathering together for an evening meal. We have dinner together as a family almost every night. We have come to know a rhythm of preparing the meal, setting the table, taking a moment of blessings and gratitude, connecting, eating and cleaning up together.

We don’t have a yard with our own garden yet but every Sunday we walk to the local farmer’s market and gather fresh seasonal and organic fruits, vegetables and herbs that will be used to prepare wholesome, nourishing meals throughout the week.

Natureal Dad & Natureal Baby ~ 2011

We eat close to the earth keeping away from highly processed, genetically modified or overly sweetened foods. Our meals are simple yet flavorful and consist of different kinds of grains, legumes, colorful fruits and vegetables. We prepare lots of soups, stews and salads.

Local Farmers Market

Our child is still very young but he takes part in the process by helping to soak beans, rinse vegetables and dry dishes. A personally cherished part of our mealtime tradition is setting a beautiful table. The table is usually covered with one of my grandmother’s tablecloths that have been passed down to me. Fresh flowers are displayed and seasonal touches are added like leaves, branches, acorns, flowers, pinecones and berries. Handcrafted cherry wood plates, bowls, cutlery, and cloth napkins are set for each meal. A candle is lit to bring reverence to a special time as we all sit in one space together as a family. After the plates are rinsed, we occasionally take a moment to apply an all-natural beeswax polish with jojoba oil to seal each wooden piece.

In our home, we start the meal by holding hands to form unity and say a blessing over our food. After the blessing is said we take a moment to be grateful for each other and the earth from which our food comes. During the meal we exchange our thoughts, share experiences and things learned. We choose not to have adult conversation at the dinner table. The mood is relaxed, light and loving. We also do not watch television, answer the phone, check emails, texts or allow other intrusions during this sacred time. On Friday evenings, we welcome Shabbat (Sabbath) and add special candles, wine and challah (braided egg bread) to the meal and recite special blessings and sing songs.

Studies have also shown many benefits for families that eat together. Kids are more likely to do well in their studies, have good social skills, eat more fruits and vegetables, build their vocabularies, and are less likely to engage in destructive behaviors, suffer from depression or develop eating disorders. Another study found that mothers who put in long hours on the job reported less stress, strain and conflict if they were able to make it home in time for dinner.

Family meals cultivate warmth, security and a sense of belonging. May your meal time with your family be met with beauty, love and togetherness. ♥

Filed Under: Connecting, Family, Food + Recipes, Home Tagged With: dinner, eco, family, food, green, meal, reusable, reverence, ritual, tradition

Provençal Ratatouille Recipe

January 22, 2012 by Natureal Mom Comments

Image © Natureal Mom 2012

One of my favorite dishes to make is an authentic Provençal ratatouille. It fills the kitchen with the delicious smell of garlic, onions and aromatic herbs and simmers into a savory stew. Purists cook each ingredient separately and then combine them together to keep the unique flavors intact but I prefer cooking them together. On the second and third days, the individual flavors “marry” into one harmonious and complex overarching flavor profile with all sorts of nuances. The key to getting the best flavors is by using a quality cold pressed extra virgin olive oil and the freshest ingredients possible (preferably organic). Almost everything you need for this dish can be found at your local farmer’s market. Here are some selection tips:

Eggplant. Select medium sized eggplants that are firm, heavy, and have dark glossy skin.
Zucchini. You want small, young zucchini. Make sure you can still see a fresh green stem at the end.
Peppers. Use brightly colored red, yellow, or orange peppers, or a mix of them. Select firm peppers that don’t have any soft spots.
Onions. Yellow onions or the sweet varieties work well.
Tomatoes. Select small to medium size vine ripened tomatoes that aren’t mushy.

Ingredients

3 Tbsp extra virgin olive oil
4 medium cloves garlic, minced
2 cups chopped onion
1 bay leaf
1 medium eggplant, peeled and cubed
1 1/2 tsp salt
1 1/2 tsp basil
1 tsp marjoram or oregano
1/2 tsp rosemary
1/2 tsp thyme
2 medium zucchini, cubed
2 medium bell peppers, seeded and cut into 1-inch chunks
2 medium tomatoes, diced
black pepper
fresh minced parsley for garnish

Preparation

1. Heat olive oil in a deep pan or Dutch oven. Add garlic, onion and bay leaf and sauté over medium heat for about 5 minutes.

2. Add eggplant, salt, herbs and stir. Cover and cook over medium heat, stirring occasionally, for 15-20 minutes until eggplant is soft.

3. Add zucchini, bell peppers, black pepper and tomatoes. Cover and simmer for about 10 more minutes, or until zucchini and bell peppers are tender.

Serve alone, over quinoa, pasta or with a warm crusty baguette to soak up the savory juices. It tastes wonderful warmed up but can also be served cold which is especially nice in the summer. A mixed green salad with fresh herbs and champagne dressing complements nicely… and don’t forget a side of delicious lucques olives (the ones from Trader Joe’s / Trader Jacques are delish)!

Bon appétit!