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Cucumber-Yogurt Salad

Cucumber-yogurt salad

This salad is somewhat like Tzatziki dip. The additions of pumpkin seeds and green onions up the salad’s nutritional value.

Makes 3 cups

Ingredients

(Change the amounts according to your taste. For example, I like onions, so I used 3 green onions.)

6-7 small cucumbers, chopped (2 1/2 cups)

2 garlic cloves, minced (1/2 Tbsp)

2-3 green onions, chopped

3/4 tsp coarse salt

6 spearmint leaves, minced (1/2 Tbsp)

1/2 Tbsp lemon juice (not from a plastic lemon or bottled lemon juice)

1/2 cup (150 gm) plain yogurt, at least 3% fat

1 Tbsp olive oil

2 Tbsp pumpkin seeds

3 Tbsp green olives, chopped (optional)

Steps

  1. Mix all the ingredients in a bowl.
  2. Let the salad sit for at least 1/2 hour so that the salt dissolves and the flavors mix.

 

Notes

  • Low-fat yogurt is not satisfying to the body so don’t use it.
  • Try not to use the large cucumbers. They aren’t as nutritious as the smaller ones.
  • If you use the green olives, you can lower the amount of salt.
  • If you like the crunchiness of the pumpkin seeds, add more.
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Zucchini-Horseradish Mishmash

Zucchini and Horseradish Mishmash

Fried zucchini is often dipped in a horseradish sauce, but that combination is not so nutritious. In the recipe presented here, they are paired to create a nutritious and tasty side dish. The horseradish is not a typical ingredient in a zucchini dish, hence the name “mishmash”.

Ingredients

2 Tbsp olive oil

1 medium onion, chopped

2 Tbsp horseradish root, peeled and chopped small

2 large zucchini, chopped (6 cups). Peel if you suspect chemical residues.

3/4 tsp coarse salt

1/2 tsp caraway seeds

Steps

  1. In a medium sized skillet or pot, heat the olive oil over medium heat.  Saute the chopped onion until softening.
  2. Add the chopped horseradish and saute until the onions are browning.
    Onions and horseradish
  3. Mix in the zucchini two cups at a time. Then add the salt and caraway seeds.
    Zucchini and Horseradish Mishmash 2
  4. Cook for 10 minutes, stirring occasionally to evenly brown.
  5. When the zucchini is the right texture for you, remove from heat. (I like the zucchini soft, but not mushy.)

Zucchini and Horseradish Mishmash 3

Lentils and Rice Plus

Lentils and Rice plus

Lentils and rice are a well known yummy and nutritious combination. There are hundreds of recipes for lentils and rice. I’m adding this recipe because it ups the nutritional value of the dish and is yummy.

Ingredients

3 Tbsp olive oil

1 onion, chopped

3-5 cloves garlic, chopped

1 1/2 cups green or brown lentils

1 tsp ground cumin

4 cups water

—–

1 cup brown rice

½ Tbsp salt

3 Tbsp tahini paste (from whole sesame seeds is best)

4 chard leaves–stalks cut away from the leaves. Stalks diced. Leaves coarsely chopped (Keep the stalks and leaves separate)

1/4 cup chopped nuts (I used slivered almonds)

Pepper to taste. I used 1/4 tsp white pepper

Steps

  1. Wash the lentils, rice, and chard (separately 🙂 ). You can soak the lentils and rice if you’d like. For chard washing instructions, look at the Food Prep Tips page. Drain them well before using.
  2. In a large pot, heat the olive oil and then saute the chopped onion until translucent and starting to brown.
  3. Stir in the garlic, and then stir in the cumin.
  4. Stir in the lentils, and then add the 4 cups water.
  5. Bring to a boil, lower the heat and cover. Cook for 15 minutes.
  6. Add the rice, salt, pepper, tahini paste, and chard stalks (not the leaves), then stir well to mix. Bring back to a boil, lower the heat and cover the pot.
  7. Cook for 20 minutes.
  8. Uncover the pot. (If the water seems too low, add up to 1/2 cup more.) Pour on the nuts and the chopped chard leaves. Don’t mix. Cover the pot and cook for 10 more minutes.
  9. Remove from heat and mix well.
Servings: 6-8

Lentils and Rice plus2

Sorrel Soup

 

 

Sorrel soup with potatoes

Sorrel is a small leafy green that is lemony in flavor (but not bitter) and nutritionally beneficial. It is easy to use and is readily available at Farmers Markets, especially in the spring. Sorrel adds mild lemon flavor to salads and soups, and is delicious as the main ingredient in sorrel soup.

Cleaning the sorrel

Sorrel

Sorrel can be bundled with dirt so cleaning it well is important. The stem and leaf are edible, and there is no need to snip off stem bottoms unless the sorrel is old or the stems are very dirty.

The best way to clean the sorrel is to fill a large bowl with water and 1 Tbsp vinegar and add the sorrel.

Sorrel soaking

Let the sorrel sit for a few minutes in the vinegar water, then pour out the dirty water. Fill the bowl with water, swish the sorrel around, and pour out the dirty water. Repeat the washing until there is no more dirt. Pour the washed sorrel into a colander.

Ingredients

1 ½ Tbsp olive oil

1 medium onion, chopped

2-3 garlic cloves, chopped

1 large bunch sorrel (chopping is optional)

6 cups water or stock

Optional enhancing ingredients: 1 large potato chopped, 1 cup cooked chickpeas, ½ cup capers, or 1 egg, beaten—or a combination

Salt and pepper to taste

Steps

  1. In a large pot, heat the olive oil and then sauté the chopped onion until soft.
  2. Add the garlic and sauté for 2 minutes. Add the sorrel. If you are enhancing with the chopped potato, add it now.
  3. Add the water or stock (I used 2 cups stock left over from the Lubiya and Molochiya stew https://yumtritiouseating.com/2015/04/28/lubiya-and-molochiya-stew/.
  4. Bring the soup to a boil, lower the heat to simmer, and cook for 15 minutes.
  5. Stir in the salt and pepper. If you are making sorrel-egg drop soup, slowly pour the beaten egg into the soup while constantly stirring.
  6. Remove from heat. If you are using the chickpeas and/or capers, add them now.
Servings: 6-8

Notes

Sorrel soup is easy and versatile. The first time I made it I was out of potatoes so I made sorrel-egg drop soup. My favorite combination of enhancers is potato-capers.

Sorrel soup with potatoes

  Sorrel soup with potatoes 

Sorrel soup with chickpeas

Sorrel soup with chickpeas

Sorrel soup with capers

Sorrel soup with capers

Sorrel-egg drop soup

Sorrel-egg drop soup

Lubiya and Molochiya Stew

Lubiya and molochiya stew

Lubiya (cowpeas) is a legume that is nutritious and easy to cook. It is an important addition to the vegetarian diet. Black eyed peas are a type of cowpea. See Wikipedia for more information: http://en.wikipedia.org/wiki/Cowpea

Molochiya (mallow) is a leafy vegetable that is nutritiously building for the body. It is an important addition to all diets, especially diets that are lacking in iron and Vitamin E. See Wikipedia for more information: http://en.wikipedia.org/wiki/Mulukhiyah

Ingredients

1 cup lubia

½ tsp dried marjoram

—–

3 Tbsp olive oil

1 onion, chopped

2-4 cloves garlic, chopped

4 cups loosely pack molochiya leaves, chopped

1 ½-2 tsp salt

1 cup brown rice

2 bay leaves

2 ½ cups water

Pepper to taste (optional)

Steps

  1. Wash the lubiya and then soak it for at least four hours. Drain the water. Cook the lubiya in a large pot or a pressure cooker. Use enough water to cover the lubiya well, and add the marjoram. If using a pressure cooker, cook under pressure for 20 minutes. If using a large pot, cook until the lubiya is soft but holds its shape. Drain the lubiya. (Save the water for use in soup.)
  2. In a large pot, heat the olive oil and then saute the chopped onion until soft.
  3. Add the garlic and saute for 2 minutes. Add the molochiya and stir constantly for 2 minutes. Add the salt.
  4. Add the rice and stir constantly for 1 minute. Add the water and bay leaves. Bring to a boil, lower the heat and cover the pot.
  5. Cook the rice mixture for 40 minutes. Check the water level in the pot after 25 minutes. If the rice is starting to stick, add ½ cup more water.
  6. Stir in the pepper and the drained lubiya. Mix well. If the lubiya was not hot when you added it, warm the mixture making sure it doesn’t stick to the bottom of the pot.
Servings: 4-5