The Good Dirt
January 23rd, 2017
Sorghum is an ancient grain enjoying newfound popularity for its nutrient and fiber content. Paired with sweet potatoes, cranberries and pumpkin seeds in this salad, this dish is a nutritional powerhouse! This dish comes to us from Cara of Street Smart Nutrition.
- 2 1/2 cups sorghum, cooked
- 2 1/2 cups sweet potatoes, peeled and chopped into 1/2″ cubes
- 1 1/2 Tablespoons olive oil
- Pinch of salt and pepper
- 1/3 cup dried cranberries
- 1/3 cup pecans, halves or pieces
- 1/4 cup pumpkin seeds
- 1/4 to 1/2 cup crumbled goat cheese or feta
Preheat the oven to 375 degrees F. Wash and peel the sweet potatoes, then roughly chop into 1/2″ cubes. In a large mixing bowl, combine sweet potatoes with olive oil, salt, and pepper and gently toss to combine. Spread evenly in a single layer on a baking sheet. Bake 15-20 minutes, or until edges begin to slightly brown. Remove from oven and allow to cool slightly.
In a separate bowl, add the cooked sorghum, sweet potatoes, dried cranberries, pecans, pumpkin seeds, and goat cheese. Gently fold together until combined. Serve warm or at room temperature, or store in the refrigerator for 3-4 days.
January 16th, 2017
Sweet potato wedges are coated with savory smoked paprika and roasted in the oven. Toasted pumpkin seeds add a salty crunch, while creamy Greek yogurt lends a refresher from the smoke spiced sweet potato fries. This recipe comes to us from Karen of Sprouts in the Hood.
- 4 large sweet potatoes, cut into wedges
- 2 tablespoons canola oil
- 2 tablespoons smoked paprika
- salt, to taste
- 1 cup plain Greek yogurt
- 1/2 cup roasted pumpkin seeds or pepitas
Preheat an oven to 400 degres.
Place the sweet potato wedges in a large bowl. Drizzle with canola oil, tossing to ensure the sweet potatoes are well coated. Season the sweet potato wedges with the smoked paprika and salt.
Spread in one layer onto a baking sheet. Place the baking sheet into the oven and roast for about 5 minutes. Turn the pan around and roast another 5 minutes for even cooking. Flip sweet potato wedges over using a spatula. Cook for another 5 minutes, turn pan around and cook 5 minutes more, or until the fries are browned on all sides.
Divide into 4 servings, garnish each serving with dollops of Greek yogurt and pumpkin seeds. Taste for seasoning, adjusting if desired and enjoy!
January 16th, 2017
Offering up a meatless version of a familiar dish is a great way to encourage friends and family to give meatless eating a try. And who doesn’t love lasagna? This version spotlights spinach and fresh herbs and uses a mixture of white beans, tofu and nutritional yeast rather than cheese. This recipe comes to us from Kathy Freston‘s The Book of Veganish.
- 12 lasagna noodles
- 1 (15.5-ounce) can white beans, drained and rinsed
- 14 ounces firm tofu, drained
- 1/2 cup nutritional yeast
- 1/4 cup chopped fresh parsley
- 1 teaspoon fresh or dried basil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon onion powder
- 1/4 teaspoon garlic powder
- Salt and ground black pepper
- 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
- 1 (28-ounce) jar marinara sauce
- 1 cup shredded vegan cheese (optional)
Place the noodles in a shallow 9 x 13-inch baking dish and pour on enough boiling salted water to cover. Set aside while you make the filling. Preheat the oven to 350°F.
In a large bowl, combine the beans, tofu, nutritional yeast, parsley, basil, oregano, onion powder, garlic powder, 1 teaspoon salt, and 1/2 teaspoon pepper. Mash with a potato masher until smooth and well combined. Add the spinach and mix well, then taste and adjust the seasoning, adding more salt if needed.
Drain the noodles and spread them in a single layer on a plate or a piece of plastic wrap. Spread a layer of the marinara sauce in the bottom of the baking dish and place 3 noodles on top of the sauce, overlapping them slightly. Spread half the filling mixture over the noodles, then top with 3 more noodles. Spread a thin layer of sauce on top and spread the remaining filling mixture over it. Top with the remaining 3 noodles and spread the remaining sauce over the noodles. Sprinkle the top with cheese (if using).
Cover with aluminum foil and bake until hot, 45 to 50 minutes. Let stand for 10 to 15 minutes before serving.
Reprinted from The Book of Veganish by arrangement with Pam Krauss Books/Avery, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2016, Kathy Freston and Rachel Cohn. Recipe by Robin Robertson.
January 9th, 2017
This light plant-based recipe is a fun twist on zucchini and a perfect recipe for starting out the new year. This Italian-inspired dish is packed with veggies and hearty pine nuts, it can either serve as an appetizer or a main meal. This recipe comes to us from Chef David Burke.
- 4 zucchini
- 2 tablespoons olive oil, plus additional
- 3 cloves garlic, thinly sliced
- 1/2 cup pine nuts
- 4 peppadew peppers or 1 small red bell pepper or pimento, chopped
- 12 black or pitted green olives, chopped
- Salt and pepper
Preheat oven to 350°F.
Cut a small portion lengthwise off the top of the zucchini and trim a little off the bottom so it doesn’t roll. Chop those pieces up and reserve.
Scoop out and discard the seedy pulp from the cavity to make hollow boats of zucchini. Season with salt, pepper and drizzle with olive oil. Bake on a sheet pan until tender, approximately 10 minutes.
In a sauté pan over medium heat, add 2 tablespoons olive oil, garlic and pine nuts, and sauté until golden. Add the chopped zucchini and peppadews, season to taste, and increase the heat to medium-high. Cook until tender, approximately 5 minutes. Fold in the olives to warm through.
Spoon the mix into the zucchini shells. Serve with lemon wedges alongside.
Photo credit: The Rachael Ray Show.
January 9th, 2017
Red cabbage is chopped into ribbons and tossed with red wine vinegar, honey, coriander, soy sauce and chili powder for a sweet-sour-spicy flavor. Green apples soak up this delectable sauce, before this fruit veggie medley is topped with freshly grated ginger. Try this dish on the side in place of coleslaw. This recipe comes to us from Jenné of Sweet Potato Soul.
- 1 tablespoon olive oil
- 1/2 head red cabbage, washed & cut into ribbons
- salt, to taste
- 1/2 onion
- 1 clove garlic, minced
- 2 tablespoons red wine vinegar
- 1 teaspoon honey
- 1 bay leaf
- 1/2 teaspoon ground coriander
- 1 teaspoon low sodium tamari or soy sauce
- 1 teaspoon red chili powder
- 1/2 cup fresh squeezed orange juice with pulp
- 1 Granny Smith apple, peeled, cored and cubed
- 1 teaspoon fresh ginger, grated
- fresh black pepper
- orange slices*, for garnish
Place the olive oil in a large, deep pot over medium heat. Add the onion and garlic and sauté for 4-6 minutes, or until the onion begins to soften. Add the red cabbage ribbons, sprinkle with a little salt, stir and cover. Cook the cabbage for about 2 minutes, or until the cabbage begins to soften.
Uncover the pot and coat the cabbage with the vinegar, honey, bay leaf, coriander, tamari or soy sauce and chili powder. Stir thoroughly, turn down heat to medium-low and cover again and cook 4-6 minutes.
Uncover and pour in the orange juice, orange pulp and apple cubes. Cook about 10 minutes more, or until the cabbage has reached desired tenderness. Taste for seasoning and adjust to preference.
Serve hot or warm, sprinkled with freshly grated ginger and black pepper. Garnish with sliced oranges, if using, and enjoy!
January 9th, 2017
Featuring sweet apples and sharp cheddar, this is a flavor combination most often seen in pie recipes, but you can have these fruit filled muffins for breakfast! Why not cook up a batch to keep on hand as an exciting way to start the day? This recipe was created by Deirdre Holmes, who writes the blog Plan It Healthier.
Makes 12 muffins
- 2 cups all-purpose flour
- 1/4 cup wheat bran
- 1 teaspoon ground cinnamon
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1 large apple, finely chopped
- 4 ounces sharp cheddar cheese, grated, divided
- 1/2 cup maple syrup
- 2 large eggs
- 1 cup milk
- 4 tablespoons butter, melted
- 2 tablespoons plain yogurt or sour cream
- 1 tablespoons freshly squeezed lemon juice
- 1/3 cup raisins
- 1/3 cup dried cranberries
- 1/3 cup chopped walnuts
Preheat an oven to 375 degrees F. Coat a 12-cup muffin tin with nonstick cooking spray.
In a large bowl, whisk together flour, wheat bran, cinnamon, baking powder and salt. Fold in the apples and three-quarters of the cheddar cheese. Reserve the remaining cheddar.
In a medium bowl, whisk together the eggs, milk, butter and yogurt. Make a well in the center of the dry ingredients and pour the milk mixture into the well. Stir until just combined. Fold in the lemon juice, raisins, cranberries and walnuts.
Evenly divide the batter among the muffin cups. Sprinkle each muffin with some of the reserved cheddar. Bake 20 minutes, or until a toothpick inserted in the center of one of the muffins comes out clean.
January 2nd, 2017
Say cheese, because you’ll be smiling after tasting this Sweet Potato Mac and Cheese recipe. This recipes uses sweet potatoes to replace some of the cheese, making it a healthier choice. This recipe comes to us from Tawnie of Kroll’s Korner.
For the mac and cheese:
- 2 medium sweet potatoes, peeled and cubed
- 13 ounces elbow macaroni noodles (whole wheat or gluten free, if preferred)
- 1/2 large onion, diced
- 2 cups fresh spinach, chopped
- 4 garlic cloves, chopped
- 1 cup low sodium vegetable broth
- 3 tablespoons extra virgin olive oil
- 1/4 cup all- purpose flour
- 2 cups fat free milk
- 1 tablespoon Dijon mustard
- 1 teaspoon red pepper chili flakes
- 6 ounces of four cheese blend
- Salt and pepper, to taste
For the Breadcrumb Topping:
- 1 cup Panko breadcrumbs
- 1/4 cup freshly grated Parmesan cheese
Preheat oven to 375 degrees F. Bring a medium pot of water to boil and add in the sweet potato that has been peeled and cubed up. Boil sweet potato for 10-15 minutes, or until tender. Drain sweet potatoes and then mash well. You should have ~2-2.5 cups of sweet potato.
Next, cook the elbow noodles according to the package.
While pasta is cooking, heat the olive oil in a large pan with onion and garlic. Cook for about 4-5 minutes over medium heat. Add the flour and whisk for 30 seconds and then slowly pour and whisk in the milk and vegetable broth. Bring to a boil and continue to whisk. Mixture should begin to thicken after 3-5 minutes. Bring heat to low and mix in the mustard, salt, pepper, red pepper chili flakes, cheese and sweet potato. Stir well and then remove from heat.
Add in the noodles and mix in well. Taste and adjust any seasonings you may want extra. Pour in a oven safe casserole dish and top with panko crumb/Parmesan cheese mixture. Place in oven, uncovered, for 10-15 minutes, or until it gets bubbly.
Serve warm and enjoy!