Green Chutney

my "garden"

more greenery

I have a sort of, kind of, garden.  You can’t really call it a garden, as it is just a few potted plants on my deck.  And most of them tend to die after a few months in my care.  The one plant that has held on, occasionally taunting me with its near-death experience, is mint.  Occasionally caterpillars come and eat it, but I trim it back, and it grows again.

I recently came upon a large quantity of cilantro, so I thought it was time to introduce my loyal mint plant to a new friend and make that magical green sauce that they serve in Indian restaurants.  You know the one I mean?  I’ve heard it called by many a name – green chutney, mint chutney, mint and coriander chutney, poppadum sauce.  You name it.  Green chutney is the one I chose to go with as this is such an intensely green sauce.  The name is simple, but apt.

This is that spicy, thin sauce that you can have with your pakoras, your samosas, your poppadums, your naan, or just eat it with a spoon if you like.  I love to have it with any and every Indian dish, honestly.  And of course you don’t have to stick with the Indian theme.  This sauce would be great stirred into mashed avocado for an exotic guacamole, or drizzled over rice or cous cous.  It has an intense flavor that should not be underestimated.  It is magnificent.

You can also stir it into yogurt to make a milder, creamy sauce.  Personally I like this one dialed up all the way.  So showcase your herbs, why don’t you?

Green Chutney (makes 1/2 cup)

see what I mean?

INGREDIENTS:

• 3 cups (packed) cilantro leaves and tender stems
• 1 cup (packed) mint leaves
• 1 garlic clove, minced or grated
• 1/2 teaspoon grated fresh ginger
• 1 serrano or jalapeno pepper (seeds included; stem removed), coarsely chopped
• 3 tbsp lemon juice
• pinch of salt
• water as needed

METHOD:

1.  Place the cilantro and mint leaves in the bowl of a food processor.  Process just until finely chopped.

2.  Add the garlic, ginger, serrano or jalapeno, lemon juice, and salt.  Process until a paste starts to form.  You may need to stop it periodically and scrape down the sides of the bowl.

3.  Add water as needed to thin out the paste to make it more of a sauce-y consistency (see photo above – I used no more than 1/4 cup of water total).   Transfer to a bowl and serve as you like.  Freeze or refrigerate the leftovers.

Grain Salad with Radishes and Green Beans

humble yet mighty

For a long time, I thought of radishes as those pesky little veggies I had to pick out of salads in restaurants.  Either that, or a meaningless garnish carved into the shape of a tulip.  Nothing to write home about.   But now I kind of love them.  I think it takes eating radishes with a little bit of butter and sea salt to learn just how great their potential is.  But you can also slice them up really thinly and toss them into a grain salad.  That’s what we’re doing today.

And lest you need additional convincing that radishes are not merely for amateur vegetable carvery, they also happen to offer vitamin C, folate, and potassium.   They are the dieter’s friend, as they are high in roughage and water content, so you feel full faster when you eat them.  On top of all this, they are spicy, crunchy, and refreshing all at once.  Give them a go, why don’t you!  And why not pair them with green beans?

why not, indeed?

I’ve talked about green beans and their nutrition offerings before.  But in case you need a reminder, they have antioxidant and cardiovascular benefits.  When blanched and immediately cooled, they retain an incredible bright green color and a nice little crunch.  Perfect for a salad!

Which brings me to the grain part of the salad.  I hate to admit it, but I used quinoa in this salad.  I say this because quinoa is rather controversial at the moment.  If you don’t already have some in your cupboard, like I did, I implore you to use a different grain such as amaranth, bulgur, or wheat berries.  Maybe farro, if you like.  But let’s not buy any more quinoa for a while, until the shortage in South America is no longer an issue.  Quinoa’s trendiness as a super food has driven up the price so much that the very people who grow it and include it as a major staple of their diet can no longer afford it.  If you *do* have quinoa in your pantry already, then go ahead and use it here.  It has a fantastic texture for a salad like this, and it’s high in protein, too.

Grain salads are incredibly versatile, so use whatever grain you like and cook it until tender.  Drain it if the water isn’t all absorbed, and toss in a tiny bit of olive oil to stop it from sticking.  Then follow the directions below to make a delicious salad.

Grain Salad with Radishes and Green Beans (serves 2)

pretty colors make healthy food

INGREDIENTS:

• 1/2 to 3/4 lb. green beans, trimmed
• 1 tsp Dijon mustard
• 2 tbsp white balsamic or red wine vinegar
• 2 tbsp extra virgin olive oil
• salt and pepper
• about 6-8 radishes, thinly sliced
• 1 cup cooked grains
• 1 tbsp finely chopped cilantro
• 2 oz. cubed Gouda cheese (optional)

METHOD:

1.  Put a couple of inches of water in a large covered skillet and bring to a boil.  Add the green beans and blanch for about 1-2 minutes, until just starting to get tender.  Drain and either shock in a bowl of iced water, or rinse with cold water until no longer hot.  Cut into 2-inch lengths.

2.  While the green beans are blanching, make the dressing: whisk together the Dijon and vinegar, then add the olive oil, and season with salt and pepper.  Whisk everything together until a cohesive dressing forms.

3.  Place the green beans, radishes, grains, and cilantro into a large bowl.  Drizzle the dressing over the top and toss everything together.  If the grains are still hot, put the salad in the fridge to cool off.  Add the cheese before serving.

Green Bean Beef

Who are you calling string bean?

Green beans seem almost mundane.  Images of canned or frozen pre-cut and pre-cooked mushy beans might dance sadly in your head.  But you haven’t tasted green beans until you’ve bought fresh ones from the farmers market, or if you’re lucky enough to have a friend with a garden who grows the best green beans on earth.   These are the green beans that should not be cooked until mushy.  They should barely grace boiling water with their presence, and then be stir fried quickly in a delicious sauce.  It’s the life they were meant for.

Also known as string beans, these fellas are filled with Vitamins K, C, and A, along with antioxidants, cardiovascular and bone health boosters.  They should not be overlooked.

We don’t eat much beef in our house, both for environmental and health reasons.  But some good quality, lean grass-fed beef sliced up and stir fried with green beans?  This is a reason to venture into beef-eating territory.  Of course you can use chicken, fish, or tofu instead if you like.  The key here is the green bean, and I’m sure it will happily share a plate with whatever protein source you choose.  The sauce is pretty fantastic too, and is my go-to stir fry sauce.

Green Bean Beef (serves 3)

simple and superb

INGREDIENTS:

• salt
• 1 lb. fresh green beans, trimmed; cut into 2 inch lengths
• 1 garlic clove, finely grated or minced
• 1 tsp grated fresh ginger
• 1/2 tsp Sriracha or other Asian-style hot sauce
• 2 tsp toasted sesame oil
• 2 tbsp rice wine vinegar
• 2 tbsp low sodium soy sauce
• 2 tsp vegetable oil
• 3/4 lb. top sirloin, cut into 1/4 inch thick strips
• salt & pepper to taste
• cilantro for garnish

METHOD:

1.  Put a couple of inches of water in a large skillet and bring to a boil over high heat.  Add salt, then drop in the cut-up green beans.  Cook just for a minute, to take the raw edge off.  Drain and set aside.

2.  In a small bowl, whisk together the garlic, ginger, Sriracha, sesame oil, vinegar, and soy sauce.  Set aside.

3.  Dry the skillet and return it to the stove.  Heat the vegetable oil over medium-high heat until rippling and hot.  Season the steak lightly with salt and pepper, then add it to the hot oil.  Cook, stirring almost constantly, until the beef is just browned on all sides but not cooked through, about 2 minutes.  Add the green beans and cook a minute more, stirring constantly.

4.  Pour in the sauce and let it come to a bubble (this should happen pretty much instantly).  Cook everything together, stirring frequently, until the sauce has thickened slightly and the meat and green beans are well coated with it, about 1 to 2 minutes.  Serve garnished with cilantro.

Nachos with Lemony Avocado

kitty approved

I cheated a bit.  I’ll admit it.  I couldn’t venture far from the guacamole category when using up my avocados.  I tried, I really did!  The idea of this blog is to show you how I use up my CSA and farmers market produce, and it would be a lie if I didn’t say that I have a hard time staying away from guacamole.  This recipe involves a super-stripped-down guacamole, though, with only three ingredients – avocado, salt, and lemon.  The avocado is filled with healthy fats that are good for your heart and immune system.  It’s creamy, rich, and delicious.  When you add a generous amount of lemon juice, it serves to awaken your taste buds.

time to wake up

The humble lemon doesn’t get a lot of love.  It’s such a great accompaniment and flavor enhancer.  It’s also loaded with antioxidant and antibiotic properties.  And of course, vitamin C.

So where do the nachos come in, you ask?  Of course this simple lemony avocado dip could just be a dip for plain old chips.  But I thought it would do well to grace a healthy version of a dish that is typically loaded with fat and calories.  Nachos!  And what’s more, these nachos are absolutely loaded.  This is the time to raid your refrigerator.  If you have leftover cooked chicken, beef, or beans, pick one and toss it in.  Any leftover greens, like spinach or arugula, they belong in there too.  Dig out that jar of salsa that only has a little bit left.  Why not?

The combination I’ve suggested below is just that – a suggestion.  It happens to be a delicious combination of flavors, so if you have these things on hand, try it out.  When you’re done, top it with your lemony avocado and enjoy.

Nachos with Lemony Avocado (serves 2)

this is not bar food

INGREDIENTS:

• 2 cups lightly salted tortilla chips
• 1/2 cup cooked chicken, beef, or beans
• 1/4 cup cilantro leaves
• 1/2 cup spinach or arugula leaves
• 1/2 cup shredded part-skim mozzarella
• 1 avocado
• pinch of salt
• 1 tbsp lemon juice
• 1/4 cup salsa

METHOD:

1.  Preheat the broiler.  In a baking sheet, spread out a single layer of the chips (they can overlap slightly).  Top with the meat or beans, the cilantro, the spinach or arugula, and the cheese.  Place under the broiler and cook until the meat is warmed through and the cheese has browned in places, about 6 minutes.

2.  While the nachos cook, remove the pit from the avocado and dice the flesh.  Put into a small bowl, sprinkle with salt and lemon juice, and mash with a fork.  Get it to a chunky consistency.

3.  When the nachos are done, get them out of the oven and top with the salsa, followed by the lemony avocado mixture.  Serve immediately.

Chunky Guacamole Pitas

my pretties

Somehow all seems right with the world when tomatoes are ripe and in season.  In most parts of the world, I’m sorry but it is not that time yet.  In southern California, it is just starting, amazingly enough.  Not a lot of farmers have them yet, but this one guy at my market has beautiful ripe on-the-vine tomatoes already and they are out of this world.   Gloriously red, plump and juicy.

Tomatoes are one of my favorite foods, in part because they are magnificent raw or cooked.  They are packed with lycopene and thought to help prevent various cancers.  This salad pairs them up with another nutritional powerhouse, one that happens to also taste incredible, the avocado.

ready for destiny

When I buy avocados, I can’t help it.  I have to make guacamole.  It’s just ingrained in every fiber of my being.  I also happen to make pretty incredible guacamole, if I do say so myself.  This time, though, I wanted to change things up a bit.  It’s guacamole without being guacamole.  More like a guacamole salad, if you will.  The tomato and avocado are chunked, and nobody gets brutally mashed.  There’s a whole different texture here, but with the lovely familiar flavors of guacamole.

And what should we do with this chunky guacamole, you ask?  Why, put it in a pita.  No need to add cheese or meat – this is a sandwich that does perfectly fine as is.  It’s spicy, tangy, creamy, and crunchy all at once.  It is, in a word, lunch.

Chunky Guacamole Pitas (serves 2)

we've got chunky guacamole up in here

INGREDIENTS:

• 1 avocado, halved, pitted, and diced
• 1 medium-large vine-ripened tomato, diced
• 1/2 cup loosely packed cilantro, coarsely chopped
• juice of 1 lime (about 2 tbsp)
• pinch of salt
• pinch of cayenne OR 1 jalapeno, seeded & diced
• one whole wheat pita, cut in half

METHOD:

1.  Gently toss the avocado, tomato, and cilantro with the lime juice, salt, and cayenne (or jalapeno).  Be careful not to mash the avocado.  Coat everything evenly.

2.  Divide the chunky guacamole between the two pitas, putting it inside to make pita sandwiches.  Serve immediately.

Cucumber Cilantro Salsa

you either love it or hate it

I’m not a big fan of extremes.  I actually cringe when people say you have to either love or hate something.  What about all that in between?  I don’t *like* cauliflower, I certainly don’t love it, but I don’t hate it either.  Why make me pigeonhole myself?

The exception in my mind is cilantro.  I know people who love it, and I know people who hate it.  I struggle to think of anyone who’s somewhere in the middle.  In fact, studies have been done showing that some people are apparently genetically predisposed to hate cilantro – to them it tastes like soap.  Lucky for me, I am one of those people who love it.

Lucky indeed.  Cilantro, also known as coriander in our mother country, abounds in Mexican food and Asian food – I can’t imagine if I were restricted in being able to eat those genres.  It has an amazing garden-y flavor that is hard to match with any substitute.  Sure, if you hate it, you can use flat leaf parsley until the cows come home.  But it’s just not the same.  (Not to dis parsley, which I also love).

Cilantro isn’t exactly a nutritional powerhouse.  It does offer some fiber, Vitamin A, and other vitamins, but it isn’t exactly a major source.  But you know what?  It has no calories, no fat, no sodium.  And yet it adds more flavor to a dish than you can imagine.  Use it liberally, my friends.

It also happens to go very well with many vegetables, including the humble cucumber.

did you forget about these?

Cucumbers are known for their refreshing qualities, their crunchy texture, and their omnipresence in spa water.  They are a tad underappreciated when it comes to their mild but distinctive flavor, and their benefits for your skin (they are hydrating and filled with silica, which is good for the complexion).   It’s a good idea to get cucumbers with digestible skin, such as Japanese (pictured above) or Persian.  This way you can eat the skin, which is where much of the nutrition is.

Normally when you think of salsa, you think of tomatoes, or maybe tomatillos.  But today we’re making a spicy salsa out of cucumbers, cilantro, and black beans.  We used it in chicken burritos, but you could have it with chips, or as a side dish in its own right.  It’s spicy and crunchy, filled with personality, and ready to party.  (What do you mean I personify my food too much??)

Cucumber Cilantro Salsa (makes 3 cups)

let's get this party started

INGREDIENTS:

• 2 Japanese or Persian cucumbers
• 1 cup of cooked and cooled (canned is fine) black beans
• generous 1/2 cup chopped fresh cilantro
• 2 tbsp lime or lemon juice
• generous pinch of salt
• 2 tsp hot sauce

METHOD:

1.  Slice the cucumbers in half lengthwise.  Use a teaspoon to scrape out the majority of the seeds.  Cut each half in half again, then chop the quartered cucumbers into 1/2 inch pieces.  Put into a bowl.

2. Add the black beans, cilantro, and lime or lemon juice to the bowl.  Toss everything together.  Season with salt and the hot sauce (add more or less hot sauce to taste).  Stir well.  This will keep overnight in a tightly sealed container in the refrigerator.  Serve cold or at room temperature.