Minestrone Soup

Minestrone is known in Italy as “the big soup” since it is thick with colorful ingredients. It has no set list of “must have” ingredients, but vegetables in tomato broth with beans and pasta is common. In this version, fresh fennel and fennel seeds are added for even more Mediterranean flair.

Ingredients:
½ cup water
1 bulb fennel, diced (or 3 ribs celery, diced)
½ yellow onion, diced
4 cloves garlic, minced
1 teaspoon whole fennel seed
¼ teaspoon red pepper flakes (optional)

6 cups water
1 box Pomi chopped tomatoes (26 oz.) or 2 cans diced (15 oz. each)
3 medium Yukon Gold potatoes, diced
2 medium carrots, diced
6 medium white or crimini mushrooms, diced
2 medium zucchinis, diced
2 cups cooked kidney beans (or 1 15 oz. can, drained)

½ cup fresh basil or tarragon leaves, chopped
1 cup parsley leaves, chopped
2 cups cooked whole-grain elbow (or other small) pasta (about 1 ½ cups dry)

Directions:
1. In a large soup pot, sauté the fresh fennel and onion in a couple tablespoons of water for about 5 minutes (adding water as needed so as not to stick), until tender and fragrant. Add the garlic, fennel seed, and red pepper flakes (along with any of the remaining water), and sauté for another 2 minutes.

2. Add the water, chopped or diced tomatoes, potatoes, carrots, mushrooms, zucchini, and beans; stir well and cook on medium-low heat until the potatoes and carrots are tender, about 30 minutes (stirring occasionally).

3. Add the basil (or tarragon) and parsley, and stir; add the cooked pasta, and simmer on low for 5 to 10 minutes. Serve hot.

Preparation: 25 minutes
Cooking time: 50 minutes
Serves: 6 (hearty 2-cup servings)

Notes: Don’t overcook your pasta since you’ll be adding it to the soup where it will soften a bit more. / Feel free to add or substitute other ingredients that are often found in minestrone soup recipes, such as: green beans, cabbage, peas, or hearty greens like kale, chard or collards. / You may substitute the kidney beans with cannellini beans (white kidney beans) or chickpeas (garbanzo beans). / Two teaspoons fresh rosemary may be substituted for the fresh basil or tarragon.

Recipe by Cathy Fisher 2012

Roasted Red Pepper Hummus

While most hummus recipes call for olive oil and tahini (sesame seed paste), both of which are high in fat and calories, this recipe does not, making it low in fat but still high in flavor due to the roasted pepper and garlic. Use as a dip for vegetables, a sandwich spread, or a topping for baked potatoes.

Ingredients
1 ½ cups cooked garbanzo beans (from dry beans, see step 1 below; or 1 can pre-cooked)

1 red bell pepper (see step 2 below)
1 medium head roasted garlic (see step 2 below), or 1-2 cloves fresh

4 tablespoons lemon juice (or juice from 1 lemon)
1 teaspoon ground cumin

Directions
1. If you’d like to cook garbanzo beans from scratch (dry beans), soak 1 cup dry beans in a bowl of water overnight. After they have soaked, place the beans in a pot with enough water just to cover them and bring to a full boil before reducing heat to a low boil. Cook for about one and a half hours, or until softened, adding water as needed to keep beans covered.

One cup of dry beans makes about two and half cups of cooked beans. You only need 1 and a half cups for this recipe, so save the extra beans to use on your salad or in soup (and save the cooking water, as it is especially flavorful; and use it to store extra cooked beans in). Since cooking dry beans from scratch is a bit of work, It’s always good to make extra beans. You can also freeze cooked beans.

2. To roast the red pepper and garlic, set oven to 375 degrees. Place the whole red pepper in a baking dish along with the head of garlic (cut off top ½ inch of garlic head and wrap in aluminum foil with a couple tablespoons water poured over the top before sealing up foil around edges) for 45-60 minutes, until pepper is wrinkly and browned a bit on the outside; the garlic should also be very creamy by now. (Roasted garlic is much milder compared to fresh, so more can be used.)

3. Once the beans are cooked, and the garlic and red pepper are roasted, place all of the ingredients in a food processor, blending until smooth. Note: Everyone has different garlic tastes, so you may want to add half the garlic, blend, then taste to see if you want to add more (this goes for fresh or roasted). Use as a dip for vegetables, sandwich spread, topping for baked potatoes, or as a salad dressing (if diluted with a bit of water).

Preparation: 10 minutes to prep ingredients; overnight to soak beans
Cooking time: 60 minutes for roasting; 1.5 hours to cook beans
Makes: 1 ½ cups of hummus

Notes: For a more traditional tasting hummus, leave the red pepper out. / For a bit of richness, add 1-2 tablespoons of tahini (ground sesame seed paste, which can be found near the peanut butter in stores). / You may want to double the recipe if you are making a platter for a potluck or party.

Recipe by Cathy Fisher 2012

Persimmon Ice “Cream”

This dairy-free delicacy is for everyone who loves ice cream but doesn’t love all of the oil, sugar, salt, and artificial flavors and colors that are typically included in store-bought vegan (and non-vegan) ice creams. But make it quick, as persimmon season will soon come to a close. Enjoy!

Ingredients
4 medium-large, very ripe hachiya persimmons, peeled and diced
8 medjool dates, pitted and diced, and soaked in water for at least 30 minutes
1 cup soy milk (or other non-dairy milk)
2 teaspoons vanilla extract
1 teaspoon cinnamon
1 teaspoon nutmeg
½ cup chopped walnuts (optional)

Directions
1. Core and peel the persimmons. Cut into small chunks (so they will fit through the shoot of your juicer or food processor) and freeze in a baggie or plastic container.

2. Drain the soak water off the dates. In a high-speed blender, blend the dates, soy milk, vanilla, cinnamon, and nutmeg until smooth.

3. Take the persimmon chunks from the freezer and feed them through your juicer (using the “blank” attachment) or food processor.

4. Combine the persimmon and date mixture in the large bowl using a fork until smooth. Add the walnuts at this point if using. Smooth the top with a spatula, cover and return to the freezer overnight. Use an ice cream scooper to scoop into small dessert bowls. Garnish with freshly ground nutmeg and a walnut half (as shown in photo).

Notes: This recipe is easily adaptable to other fruit besides persimmon; have fun with it and try pears, strawberries, blueberries or peaches. / Dates can be purchased in bulk or in small containers at most stores. / This is a spicy treat, but feel free to decrease the spices if you like less. / One to two vanilla beans may be substituted for the vanilla extract (split the bean lengthwise but not all the way through to cut in half; scrape the tiny black seeds from inside the bean using the edge of a butter knife, and use these seeds; the pod is usually discarded unless you want to use it to flavor tea, etc.).

Preparation: 30 minutes to soak dates; overnight to freeze
Serves: 4

I love nutmeg, and you’ll find it in many of my recipes. It’s a sweet, vibrant spice. It is an egg-shaped seed about 1 inch long and is typically grated or ground using a fine grater (like a Microplane). The first harvest of nutmeg trees takes place 7 to 9 years after planting, and the trees reach full production after 20 years. It is the only tropical fruit that is the source of two different spices: nutmeg and mace (the outter red covering of the seed, which is mellower in flavor). Once you try whole nutmeg, you’ll probably never go back to pre-ground.

Recipe by Cathy Fisher 2011

Thai Vegetables with Couscous

This dish, which may be served as a salad or entrée, is flavored with distinctive Thai ingredients, including garlic, ginger and soy sauce. The larger Israeli couscous and hearty vegetables—broccoli, cabbage, carrots and mushrooms—will fill you up without leaving you feeling heavy.

Ingredients

3 cups water
1 cup dry Israeli (large) couscous

¼ cup water
2 cloves garlic
1 tablespoon fresh ginger, minced
2 tablespoons peanut butter
2 tablespoons low-sodium tamari or soy sauce (both contain wheat, but wheat-free versions of tamari are available for anyone on a gluten-free diet)

½ cup water and more as needed
2 cups small broccoli florets
3 carrots, thinly sliced or julienned (like matchsticks)
8 mushrooms, diced
½ head of cabbage, thinly sliced
1 cup frozen green peas (thawed)

½ cup cilantro leaves, roughly chopped
4 scallions (green onions), chopped

Directions

1. Chop and prepare all of your ingredients beforehand, as this dish cooks up quickly once it is started.

2. To cook the couscous, bring 3 cups water to a boil then add dry couscous. Cook for 10 minutes until cooked through (a little al dente is better than over-cooked). Drain and rinse with cool water.

3. While couscous is boiling, blend sauce ingredients—water, garlic, ginger, peanut butter, and soy sauce—in a high-speed blender until smooth (check that peanut butter is completely incorporated). Set aside.

4. In a large pot or skillet, add about a ½ cup water along with the broccoli, carrots and mushrooms, and cook on medium-high for about 5 minutes to begin softening. Add the cabbage and peas, and cook for another 5 minutes, until the broccoli, carrots and cabbage are softened (adding a bit more water if needed to prevent any sticking).

5. Add the sauce, couscous, cilantro and scallions to the vegetables, and thoroughly mix through, cooking another minute or two. Remove from the heat, and serve hot or warm. Garnish with cilantro or hulled sesame seeds.

Notes: Israeli couscous is a wheat pasta shaped into small balls, found in bags or bulk sections of health food stores. / No-salt peanut butter is preferable since there is already soy sauce being used. / Frozen peas work best, as they maintain their firm texture better than canned; but canned or fresh can also be used. / If you are not a fan of cilantro, parsley or basil may be used in its place.

Substitutions: If you are trying to avoid sodium (soy sauce, tamari), whole wheat (couscous), and/or peanuts (a common allergen), you can make the following substitutions: For soy sauce, reduce the amount and add more water to make up the difference, or use all water. / For the couscous, use two or so cups brown rice or cooked whole-grain pasta shells (quinoa and rice pastas are great) and add ¼ more cup of water to sauce mixture; for bags or boxes of pasta, I usually cook up about half of it. / Instead of peanut butter, use 3 tablespoons tahini (ground sesame seed paste) or 3 tablespoons hulled sesame seeds.

Preparation: 25 minutes
Cooking time: 25 minutes
Serves: 4 (entrée portions)

Couscous has been eaten throughout the world for centuries, in savory and sweet preparations. In some regions, couscous is made from coarsely ground barley or pearl millet; in Brazil, the traditional couscous is made from cornmeal. The couscous we eat most here in the US is made of wheat, and comes in small and large pellets, with the larger called “Israeli couscous.” Properly cooked couscous is light and fluffy, not gummy or gritty.

 

Recipe by Cathy Fisher 2011

Persimmon Bars

These bars are lighter than traditional fruit and nut bars, and make a great traveling or backpacking snack—or a dessert cake when a bit of frosting is added. Refined sugar is replaced by dates, which have a brown sugar flavor that complements the persimmon and spices.

Clockwise from top: Creamy Cashew Frosting, Lemon-Tofu Frosting, no frosting, and Persimmon-Date Frosting (see recipes below).

Ingredients

3 medjool dates, pitted and diced, and soaked in ¼ cup water for 30 minutes

1 cup rolled oats (regular, not quick or instant)
1 ¼ cups oat flour (or 1 ¼ cups rolled oats ground into flour in a high-speed blender)
1 teaspoon baking powder
¾ teaspoon cinnamon
½ teaspoon nutmeg
¼ teaspoon ground clove

1 medium-large, very ripe hachiya persimmon, diced and peeled
1 teaspoon vanilla extract
1 cup soy milk (or other non-dairy milk)

½ cup raisins
½ cup chopped walnuts

Directions

1. Preheat oven to 350 degrees. Line an 8×8 baking pan with parchment paper. (If using a non-stick metal pan, just line the bottom; if using a glass dish, line the bottom and sides. Or use a silicone baking pan, which requires no lining.)

2. Combine the dry ingredients—oats, flour, baking powder, cinnamon, nutmeg, and clove—in a bowl.

3. In a blender, blend the dates (with their soak water), persimmon, vanilla, and non-dairy milk until smooth.

4. Pour wet mixture into bowel of dry ingredients and mix by hand until fully combined; fold in raisins and nuts.

5. Scrape batter into your pan, cover with aluminum foil, and bake for 30 minutes on the center rack. After 30 minutes, remove the foil and continue baking for 15-20 minutes, until the bars are browned on top and a toothpick or knife comes out clean. (The foil allows the bars to stay moist without over-browning the top.)

6. Let bars cool in the pan for 10 minutes, then remove them (still uncut) from the pan all at once by gently turning the pan upside down onto a cutting board (use a butter knife to loosen the sides from the pan first if they have not already come away); promptly flip over and leave to cool further. Cut into any size you like. I usually cut mine into 15 bars about 1 ½” by 2 ½”.

Notes: I like to grind my own oats into flour using my Vitamix or Tribest personal blender, but if you don’t have a blender like this, you can use any whole-grain flour. / Hachiya persimmons are the larger, acorn-shaped persimmons (as opposed to the Fuyus, which are flatter and tomato-looking, and are most commonly eaten firm like an apple). / Finely grate whole nutmeg for the best flavor. / These bars are only slightly sweetened, so feel free to add another date or two if you like a sweeter bar. / If you are not partial to raisins or walnuts, feel free to leave either out; the bars will still taste great. / Eat plain or with one of the optional frostings below. / When persimmons are out of season, substitute with 1 sliced banana.

Preparation: 30 minutes
Cooking time: 50 minutes
Makes: 15 bars (1 ½ x 2 ½ inch)

Optional frostings

To serve these bars as a dessert cake, add one of the following three simple frostings. (The Persimmon-Date Frosting is lowest in fat, and is more like a fruit spread.) Frost the bars close to the time you will be serving them.

Creamy Cashew Frosting

3 dates, pitted and diced, and soaked in water for 30 minutes
½ cup raw cashews, soaked in water for 30 minutes
½ cup water (you can use the soaking water if you like)

After the cashews and dates have soaked, remove them from the water and place them into a high-speed blender or food processor along with the 1/2 cup water. Blend until mixture is smooth and creamy (add tiny amounts of water as needed). If you would like a lemon flavor, replace ¼ cup water with ¼ cup lemon juice (Meyer lemons, a cross between a true lemon and either a mandarin or common orange, have a great flavor).

Lemon-Tofu Frosting

4 dates, pitted and diced, and soaked in water for 30 minutes
4 ounces firm tofu, diced
3 tablespoons lemon juice
Water as needed to thin (you can use the soaking water if you like)

After the dates have soaked, remove them from their water and place them into a high-speed blender along with the tofu and lemon juice. Blend until mixture is smooth and creamy, adding water as needed until the desired consistency is reached.

Persimmon-Date Frosting

2-3 dates, pitted and diced, and soaked in water for 30 minutes
1 medium-large, very ripe hachiya persimmon, diced and peeled
Water as needed to thin (you can use the soaking water if you like)

After the dates have soaked, remove them from the water and place them into a blender along with the persimmon. Blend until mixture is fairly smooth, adding water as needed until the desired consistency is reached.

If you end up making these Persimmon Bars, leave a comment and let me know how they turned out—Happy persimmon season!

Recipe by Cathy Fisher 2011

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