Wild Rice Pilaf with Goldenberries

 Mmmmm...  Salty, tart and yet slightly sweet, chewy, wholesome, original, filling, and beautiful, this wild rice pilaf is truly a keeper recipe.  The addition of dry goldenberries to the dish makes it just that much more delicious and unique.  The goldenberries plump out while cooking but intensify in flavor, becoming sweeter and nicely complementing the savoriness of the rice.  The pilaf comes out tasting like you've spent hours slaving over a hot stove.  Who knew it could be so easy to prepare it?

To make the pilaf, you will need:

• 1-1.5 cups of wild rice
• 2 oz. or so of dried goldenberries
• sweetener to taste (optional, I used one packet of stevia)
• 1-2 cubes of vegetable bullion
• 3-4 cups milk of choice (I used almond)

1. Put everything into a small (1.5 qt) slow cooker.  Be sure the cooker is 2/3 full.  If you want to use a different size cooker, scale your ingredients accordingly.
2. Cook on low until the wild rice achieves a desired level of doneness.
3. Stir well.
4. Enjoy!

Simple Italian White Bean Stew

I was craving a good old fashioned bowl of paste e fagioli, the Italian pasta and white bean soup with tomatoes that is so very good and served at most Italian joints.  Having no pasta on hand and limited prep time, I came up with this healthy slow cooker dish, which turned out to be quite tasty, satisfying, and much healthier than the original.  To make the soup you will need:

• 1 cup Dry white beans (I used fava, I think)
• 1 cup chopped tomatoes (I used frozen chopped tomatos)
• Garlic powder, salt, oregano, and black pepper to taste
• 1 spoonful of oil of choice (olive oil works well here)

1. Rinse and sort the white beans and add them to the slow cooker (I recommend a 1.5 quart cooker here - if you wish to use a larger crockpot, you'll want to scale the quantities of everything else accordingly).
2. Add tomatoes and a few shakes of the salt and spices, going a bit heavier on the garlic than on the others.
3. Add the oil and 3 cups or so of water to the pot.
4. Cook on low until the beans are tender.
5. Adjust the seasoning to taste.  You will probably want to add extra garlic, salt, and pepper.
6. Enjoy!

Magical Mint Quinoa Pudding

Quinoa for breakfast is always fun and creamy.  I decided to jazz it up recently with some mint.  The mint flakes made this all natural filling breakfast taste light and refreshing as well as satisfying.  Make some now!  You will need:
Quinoa of choice (I used basic white/yellow quinoa)

• Milk of choice (I used almond)
• Sweetener of choice
• Mint flakes
• Pinch of salt (optional)
• Vanilla (optional) 

1. Rinse and sort the quinoa, and then place it in the slow cooker with milk in a ratio of approximately 1 part quinoa to 3 or 4 parts milk, and so the slow cooker is ~3/4 full (note that this is a greater ratio of milk to quinoa than prescribed on most boxes, to get a soft, pudding-type consistency; if you want a more traditional quinoa texture, follow box directions for the proportion of milk to quinoa).
2. Add remaining ingredients to taste.
3. Cook on low overnight or until soft and creamy.
4. Stir, taste, and adjust seasoning if necessary. 
5. Enjoy!

Coconut Quinoa Pudding

This is a healthy, creamy breakfast pudding, reminiscent of a rice pudding.  Unlike standard white rice pudding, this pudding is made from nutrient-rich quinoa, so comes with loads of protein and fiber.  The flavors are pretty comparable, and the texture is a little more creamy than standard rice pudding.  To make the pudding, you will need:

• Quinoa of choice, uncooked (I used basic white quinoa)
• Milk of choice (I used unsweetened almond)
• Coconut flakes
• Sweetener of choice (I used a mix of stevia and agave)
• Ground ginger
• Vanilla (optional)
• 2-3 Green cardamom pods

1. Fill small (1.5 quart) crockpot until 2/3 full with quinoa and milk, with approximately 1 part quinoa to 3 or 4 parts milk 
2. Stir in remaining ingredients to taste
3. Cook on low overnight or on medium or high heat for a few hours, until the pudding is soft and creamy.
4. Taste and adjust seasonings; sprinkle with some extra coconut flakes.
5. Enjoy!

Creamy Cinnamon Sugar Breakfast Quinoa

This is one of the healthier, more filling breakfast meals I have had in a while.  Quinoa is a delicious seed that tastes a lot like a grain.  The consistency of this quinoa dish is much more like a porridge or oatmeal than a traditional quinoa.  Imagine wholesome, nutty quinoa, just more creamy than you might be used to, and mixed with cinnamon and sugar.  Yum!

Surprisingly, it's also one of the easier hot breakfasts to put together.  You will need:

• Quinoa
• Cinnamon, to taste
• Sweetener of choice, to taste (I used stevia)
• Salt to taste (a dash is usually enough)
• Milk of choice (I used unsweeteend almond milk)
• Fruit topping (optional, I used grapes)

1. Inspect and rinse the quinoa (some boxes come pre-washed, and if so this step is unnecessary).
2. Combine all ingredients in a small slow cooker (I used a 1.5 quart slow cooker).  You will want to use more milk/liquid for each serving of quinoa than recommended on box instructions, probably 1.5 to 2 times as much and possibly even more than that.  
3. Cook on low overnight or until creamy.  Overcooking a bit is okay, just make sure that your cooker is sufficiently fully (2/3+) so that nothing gets burnt.
4. Adjust seasoning.  Serve with sliced fruit, if desired.
5. Enjoy!  It's yummy hot or cold.

I ate the entire portion, but it did make quite a lot, and I would imagine for those with smaller appetites or serving bowls it might serve two.  If you have any leftovers, this should keep for 2-3 days in the fridge, and tastes pretty good cold as well.

Have a Healthy, Vegan Passover

These beautiful beet chips are delicious year round, not just on Passover!

Consider this a totally unauthorized guide to healthy food that happens to be vegan and suitable for Passover. It also can serve as a resource for easy to prepare, healthy vegan foods which happen to be gluten-free.

Special diets always pose an interesting and exciting challenge.  Passover, a Jewish weeklong holiday, is especially challenging for observers of the holiday who are of Ashkenazi descent, as these followers are to avoid most flours as well as rice, corn, beans, soy, peanuts (!), etc.  For vegans, such restrictions cut out many key sources of nutrients.  For a while, I had wondered if both sets of constraints (Passover and vegan) could be met with adequate nutrition and variety.  I gave this dietary puzzle some serious thought.

I now believe that, given proper planning, a healthy and nourishing vegan Pesach is indeed possible.  You can enjoy a number of delicious and healthy vegetarian and vegan Passover meals while adhering to the dietary guidelines for the holiday!  In fact, you can even expand your culinary horizons and try a lot of new and interesting foods while you're at it.  For those of you observing the holiday - or who are supporting friends who are choosing to do so, here are some tips for how to enjoy the holiday in a healthy, vegan way:

1. Eat lots of vegetables.  
   Veggies are delicious, healthy, and relatively inexpensive.  Almost all of them are allowed for the holiday.  They are filling, and really, we should be eating more of them anyway.  There are so many new and exciting ways to prepare vegetables that you could try.  How many have you considered?  For example, grilling, roasting, sauteeing, etc.  
   
   You could cook a different vegetable, prepared in a different way, each night.  You could even try two different types of vegetables each day.  You are bound to come away from such an experience with at least a few new recipes for vegetables you absolutely love.  Of course, I'm biased on this count-this is the Veggie Wonder blog, after all!   

Some of my favorites from this blog:
• Best broccoli of my life (just omit the nooch, it's still delicious!)
  
• Buttery brussels sprouts
  
• Curried eggplant
  
• Curried cauliflower soup
  
• Garlic chardonnay asparagus
  



2. Consume healthy and diverse sources of carbohydrates.
    Matzo crackers are of course the traditional carbohydrate for the holiday, but you can improve the nutrition quotient of your matzah by going for a variety made with whole grain, bran, or oats.  
   
   Quinoa is for some reason also allowed, and it's one of the healthiest grains out there.  You can use quinoa with sweetener, etc. as a wholesome breakfast in the morning (and you can prepare it in the slow cooker!), or with salt and pepper in a savory manner for lunch or dinner.  Substitute quinoa for couscous in tabbouleh recipes, or for rice for a delicious pilaf.  Quinoa is also an excellent source of protein.  And don't forget, potatoes-baked, mashed, or just the skins.  Yum!



3. Include healthy proteins in your diet.  
   There are proteins that you can find that work here.  Yes, tofu and beans are unfortunately out.  However, there are some protein powders which should pass muster.  For example, you can find online two magical, lifesaving powders: brazil nut protein powder and pumpkin seed protein powder.  Hemp and flax powders are also available, and may or may not be acceptable to you, depending on which set of guidelines you follow.   Protein balls are delicious, with a protein powder as the main bulking agent for various sweet treats.
   
   Protein powder can add a nice boost to anything you are making from a pudding to a smoothie.  Mmmmmmm, smoothies!   Now is a great time to try out a green monster smoothie, if you haven't done so already!
   
   You can also mix your protein powder into soups, drinks, and sauces, to be sure you get a decent amount of protein in most of your meals.
   
   Some of my favorite high-protein recipes from this blog:
   • Sweet nut butter balls (use almond butter instead of standard pb)
     
   • Chocolate almond protein truffles (substitute a different protein powder, and you are golden)
     

Following are some delicious healthy holiday food substitutions:

• Pasta-Spaghetti squash, regular shirataki noodles (the kind without tofu)
• Soups-Curried cauliflower soup, gazpacho soup, etc.
• Sauces-Guacamole, salsa, most nut butters and seed-butters (you can stir in some protein powder into creamier sauces to make a meal out of them)
• Sandwiches-layer a high protein sauce from above with cooked or raw veggies between matzo, or roll in a large leafy green, such as cabbage or lettuce, for a wrap
• Salty Snacks-Beet chips, kale chips
• Sweet Snacks-Baby carrots, homemade applesauce (really easy in the slow cooker!), baked sweet potato fries
• Desserts-Chocolate almond berry truffles from this blog, as well as our sweet nut protein balls (use almond butter instead of peanut butter); Chocolate Covered Katie also has some great ideas, including fudge babies, healthier macaroons, and a grasshopper pie (all of which I have tried, and found delicious)

This list is incomplete, and I'll add to it as time passes and I get more ideas.  Please feel free to comment with some of your vegan holiday-appropriate favorites!

Buttery Chardonnay Brussels Sprouts

I didn't think it was possible to top my old favorite brussels sprouts.  I had so loved their strong mustard flavor and delightful balance between crunchiness and moisture.  But these brussels sprouts--they were simply amazing.  Creamy, buttery, a little sweet and a little salty, with a touch of garlic, salt, and pepper and white wine mixed into the sauce - I'm hungry just thinking about them!  I think these are now my favorite brussels sprouts ever.  I think the secret may be the white wine (I used some leftover chardonnay) and coconut butter, which made everything very rich and creamy.  I will definitely be making these brussels sprouts again!

You will need:

• Brussels sprouts
• White wine of choice (I used chardonnay)
• Coconut butter
• Raisins, sliced fresh garlic cloves, salt, and pepper to taste

1. Chop the ends off your burssels sprouts and then quarter the remaining sprouts and put them in your slow cooker.  Be sure that your slow cooker is at least 2/3 full (but not completely full!) for even cooking.
2. Toss the sprouts with a few spoonfuls of coconut butter.  If your coconut butter is solid, nuke it in the microwave for a few seconds, or until it liquifies prior to tossing with the sprouts.
3. Add remaining ingredients to taste.  Be generous with the garlic cloves and raisins-they work really well here!
4. Add wine - approximately one-two cups of wine to for every one quart of sprouts seems to work well, but this measurement is pretty flexible.
5. Cook on low (or medium, or high!) in the slow cooker until the sprouts are soft.  This may take a few hours.  Taste and adjust the seasoning.  
6. Enjoy!

The pictures don't do these sprouts justice.  They're GOOOOOOOD!

Yellow Split Pea Soup

 I usually make this soup with green split peas, but I had a bag of yellow split peas in the cupboard and decided to give them a whirl in the slow cooker.  The result was an easy and delicious soup, with a beautiful color palette, suitable for spring.

To make the soup, you will need:

• Yellow split peas
• Salt, garlic powder, and red pepper flakes to taste

1. Rinse and sort the split peas.
2. Add peas and water to a slow cooker with approximately 1 part peas to 3 or 4 parts water, so that the cooker is ~3/4 full.
3. Cook on low, medium, or high heat until the peas are fully cooked and soft.
4. Stir in salt, garlic, and red pepper to taste.
5. Enjoy!

Warm Spring Green Lentil Curry

Ahh, springtime.  We have a change to agreeable temperatures which are no longer cold but not yet hot.  Sweaters are nice, but coats are optional.  And a nice bowl of warm lentils just hits the spot.  Following is a take on the traditional Indian lentil dal.  It was good when I made it, and delicious two days later after the flavors had really melded in the fridge.  You can make this lentil dish with standard green lentils, which are available at pretty much any regular supermarket.  To make the dish, you will need:

• 1-1.5 cups lentils
• 4-5 cups of water (you want approximately 4 parts water for every 1 part lentils)
• 1-2 teaspoons turmeric
• 1 tablespoon cumin seeds
• 1-3 teaspoons ambhar dal masala (get a small box of MDH brand from any Indian store for $1-2)
• salt to taste
• 1 tablespoon oil of choice (olive oil works well here)
• cilantro, more salt, red pepper flakes, and lemon (optional, for garnish)

1. Rinse and sort lentils.
2. Place the lentils a small (1.5 quart) crockpot with the other ingredients.  Make sure that your crockpot is approximately 2/3 full - if you decide to use a bigger or smaller crock, adjust your quantities accordingly.
3. Cook on low, medium, or high heat in the crock until lentils are soft and tasty.
4. Garnish with additional spices if desired.
5. Enjoy!

Indian-Style Curried Eggplant in the Slow Cooker

 I love the intoxicating marriage of spices that enriches the Indian food experience.  However, I am not a fan of the time investment required to watch things simmer over a hot stove, especially as the weather starts to get warm again.  Welcome then is the wonderful slow cooker, which makes it possible to prepare Indian-style dishes in a minimum of time.  Most of what I have learned in this department has been inspired by Anupy Singla, and this recipe is a modified version of the ginger-garlic eggplant recipe in her first cookbook.

I remove some of the extra spices and garlic, creating a more mild but deeply satisfying eggplant dish well suited to my palate.  I use powdered spices here instead of fresh, for convenience.  To make this eggplant dish you will need:

• 1 medium-size eggplant
• ~1 tablespoon or more of powdered ginger
• 1-2 teaspoons of cumin seeds
• 1-2 teaspoons of turmeric
• chili and salt powder to taste
• ~1 tablespoon of oil of choice (olive oil works well here)
• plain yogurt and cilantro for garnish

1. Wash and cube the eggplant.
2. Add cubed eggplant and spices to the slow cooker, toss to coat.
3. Add oil, toss again to coat.  Make sure that your slow cooker is 2/3-3/4 full.
4. Cook on low until eggplant is tender.  If you are in the kitchen and interested in the progress of your eggplant, check on it every 1-2 hours or so.  Cooking time is flexible here, the eggplant tends to be forgiving if it is cooked longer than necessary.   My eggplant cooked for about 3 hours.
5. Garnish with yogurt and cilantro.
6. Enjoy!

Leftover eggplant, if you have any, goes nicely in this sandwich wrap.  If you enjoyed this post, also check out our slow-cooked red lentil dal and our rice pudding.

Healthy slow cooker plum rice pudding

 I like a good rice pudding.  This is a pretty simple rice pudding recipe which I make a lot.  This pudding is a good use for some leftover rice and fruit and makes a nice snack.  It is wholesome and tasty, but it's not rich or heavy.  If you like healthy desserts, you will probably like this.  On the other hand, if you aren't a health foods-type, you might not like this pudding so much.  :-)

However, you can upgrade this dessert to make it luscious and rich dessert: use a fattier milk (such as full-fat coconut) and a lot of sugar/sweetener.  If you try variants on the basic pudding, let me know how it goes!

To make a simple rice pudding in your slow cooker, you will need:

• 1-1 1/2 cups rice (I used white basmati, but brown would work well here too, and be healthier!)
• Diced dried fruit of choice (I used plum amazins; raisins are also really good here), to taste
• 2-3 green cardamom pods, crushed
• 4 cups or so of milk of choice (I used Almond breeze)
• Sweetener to taste

1. Spray your slow cooker with nonstick spray or butter it up!  I used a 1.5 quart slow cooker here, and it was at least 3/4 full...  if you are using a different size cooker, adjust the quantities of everything else accordingly.
2. Add all ingredients to the cooker.
3. Cook everything on low for a few hours, until the rice is cooked!  (In my cooker this took ~3 hours, but really the time will depend so much on your individual crock...)
4. Enjoy!

This recipe was inspired by Anupy Singla.

How to clean a burnt slow cooker

Burnt up the bottom of your slow cooker?  Not looking forward to spending hours scrubbing it clean?  Expensive cleaning solutions not getting the food off?

Those of us who have enjoyed the wonders of slow cooking have also on occasion fallen prey to its perils, such as burnt cruddy food when we leave the cooker alone for too long.  The next time you have a burnt cooker, fill it with soap and water and cook the soap-water mix on low for several hours.  The grime disappears right away!

The after shot.  Most of the crud is gone, and it came off really easily. You can still see that this slow-cooker has gotten a lot of loving use!  To remove some stains/yellowing, repeat the process, this time with lemon water.

Easy Peasy Pea Soup

There is something innately comforting about a warm bowl of split pea soup in the winter.  Split pea soup is also really easy to make in the slow-cooker.  Following is a very basic split pea soup recipe.  This is how I prefer to eat split pea soup - without ham or lots of spices. 

You will need:

• Dried green split peas
• Spices: salt, garlic, black pepper

1. Sort through and rinse your split peas, and then place them in the slow cooker.
2. Add approximately 4 parts water for every 1 part split peas.  Ensure that your cooker is filled 2/3 to 4/5 full with peas and water.
3. Cook the peas in the slow cooker until they are soft.
4. Add spices to taste.
5. Enjoy!