The Good Dirt
February 1st, 2016
Pack some nutrition into your party fare! These quinoa chili fries skip the meat and cheese in favor of nutrient-packed quinoa and beans, which pack in both fiber and protein. Baking the potatoes leaves them crispy and delicious while using less oil than frying. This recipe comes to us from Gin of Eat Healthy Eat Happy.
- 1 cup dried quinoa, cooked according to package
- 3 Tbs olive oil (or your favorite cooking oil)
- 2 tsp chili powder
- 1 1/2 tsp cumin
- 1 tsp smoked paprika
- pinch red pepper flakes
- a few twists fresh black pepper
- 4-5 cloves garlic, chopped
- 1 bunch (8 or so) green onions, chopped (save tops for garnish)
- 1 poblano pepper, seeded and chopped
- 1 red or orange bell pepper, seeded and chopped
- 1 15 oz. can or 1½ c cooked red or kidney beans, rinsed and drained
- 1 15 oz. can or 1½ c cooked black beans, rinsed and drained
- 1 Tbs low sodium soy sauce or tamari
- 2 15 oz. cans diced no salt added tomatoes
- 1 6 oz. can no salt added tomato paste
- 1 Tbs maple syrup (or your favorite sweetener)
- 2 Tbs red cooking wine
- 1/2 tsp salt
- 1 c water
- 4 russet potatoes
Cook the quinoa and set aside. Prep the veggies while the quinoa cooks.
In a large, lidded pot combine the oil, chili powder, cumin, paprika, red pepper flakes and black pepper. Raise the heat to low and let the spices bloom for 2-3 minutes.
Add the garlic and onions. Raise the heat to medium low and saute 5 minutes. Add the peppers, raise the heat to medium and saute 5 minutes.
Stir in the cooked quinoa and saute 3-4 minutes. Stir in the rest of the ingredients, cover loosely, turn the heat to low and let the chili simmer while you make the fries.
To make the fries, heat the oven to 465F. Cook 2 small or 1 large potato per serving. To cook 2 servings: cut the potatoes into fries. Combine 1 Tbs oil and sprinklings of chili powder, paprika, onion and garlic powder in a large bowl. Just eyeballing is fine. Toss the potatoes in the oil and spice and arrange in a single layer on a cookie sheet. Bake 15 minutes, flip them over and bake another 10 minutes. Top with chili and serve.
January 25th, 2016
Although the ingredients are simple, these tacos pack a flavorful punch with potatoes, spinach, onion and garlic. Top them off with queso fresco or feta and you have a satisfying, simple meal! This recipe comes to us from Nancy of Spicie Foodie.
- 800 grams or 1.75 lb. of potatoes (about two large-sized potatoes)
- 600 grams or 1.3 lb. fresh spinach
- 1/3 cup or about half a small white onion, finely chopped
- 4 cloves of garlic, finely minced
- 2 tablespoons of olive oil
- fine sea salt, to taste
- ground black pepper, to taste
- queso fresco, for topping (you could sub with feta if desired)
- refried beans, as side dish
- grilled chiles, as an optional side dish
- corn tortillas
Prepare any side dish first as the tacos are ready in a short amount of time. Next throughly rinse the spinach to remove any and all dirt that may be trapped on the stems. Also if the stems are really long, cut most of it off. Roughly chop the spinach and set aside. Now throughly clean the potatoes and peel them too. Cut the potato into very small bite-size pieces at roughly the same size — this is important so that the potato doesn’t rip the tortilla.
Heat the oil in a very large pan, once hot add the potatoes and fry for a few minutes, stirring often to prevent burning. Next add onion and sauté until soft and translucent, then add the minced garlic, and a large pinch of sea salt. Continue to cook until the potatoes are soft and cooked through — if needed you can add a couple of tablespoons of water to the pan to prevent the potatoes from burning. Now add the roughly chopped spinach to the pan and gently stir the ingredients. Sprinkle some ground black pepper over the ingredients and stir. Continue to cook until the spinach has just begun to wilt. Additionally you may need to add the spinach in a couple of batches as it takes up a large space. Taste and if needed add more salt and/or black pepper.
Warm the corn tortillas up and scoop a couple of tablespoons into each tortilla, sprinkle some crumbled queso fresco over each taco; and if desired top with a couple of pieces of purple onion. Serve from 3 to 4 tacos per person and with side dishes of your choice. Enjoy!
January 18th, 2016
Pancit is a traditional Filipino dish made with rice noodles. While pancit dishes often feature meat, this vegetable version is a light and healthy take that’s perfect fit for healthy eating resolutions. This recipe comes to us from Christin of Veggie Chick.
- 8 ounces rice noodles
- 3 teaspoons sesame oil, divided
- 1 package (15 ounce) extra firm tofu, drained and cut into 1 inch pieces and pressed with paper towel to remove all moisture
- 1 white onion, peeled and diced
- 4 garlic cloves, minced
- 2 large carrots, grated (about 1 cup)
- 3-4 cups chopped green cabbage (about 1/2 head)
- 2 cups baby broccoli florets
- 2 tablespoons tamari or soy sauce
- 1 teaspoon fresh ginger (or 1/2 teaspoon dried ground ginger)
- 1 veggie bouillon cube
- 3/4 cup vegetable broth
- 1/2 teaspoon ground sea salt
Place the rice noodles in a large bowl; cover with warm water and let sit. When the noodles are soft, after about 20 minutes, drain and set noodles aside.
Heat 2 teaspoons sesame oil in a wok or large skillet over medium-high heat. Add the tofu and sauté until browned, about 8-10 minutes, stirring occasionally. Remove the tofu from the wok. Reduce heat to medium.
Add the remaining 1 teaspoon of sesame oil to the wok. Sauté the onion and garlic for 2 minutes or until onion is translucent. Add the carrots, cabbage and broccoli. Stir fry until tender-crisp, about 5 minutes.
Add the tamari, ginger, veggie bouillon cube, vegetable broth and sea salt. Stir until the bouillon cube is dissolved. Add the cooked tofu, rice noodles and stir to combine. Remove from heat. Serves 8. Best served immediately. Stays fresh in the fridge for 1 day.
January 18th, 2016
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 11th, 2016
Your grill may closed up for the season, but that’s no reason not to enjoy a delicious meatless burger! These baked burgers combine the sweet and savory flavors of winter produce for a comforting seasonal dish. This recipe comes to us from Sophia of Veggies Don’t Bite.
- 2 cups rice medley (or other favorite rice)
- 3 cups veggie broth
- 3 cups diced butternut squash
- 1 cup chopped shallots
- 2 cups diced granny smith apples
- Himalayan pink salt to taste
- 2 tablespoons fresh thyme (leaves only)
- ¼ cup pumpkin seeds
- Caramelized Onion Sage Aioli
- 6 pieces of lettuce
- 6 burger buns
Cook rice in a rice cooker or on stovetop using broth making sure to measure out the amounts of each.
Preheat oven to 400. Wash and dice/chop squash, shallots and apples making sure to keep squash separate from the others. Place squash on a parchment lined cookie sheet, sprinkle with salt and roast for 15 minutes. At the 15 minute mark, add apples and shallots to the cookie sheet. Roast another 30 minutes. Set aside to cool. Once cool, put in a food processor with the thyme and pulse until chunky. Do not puree into a mush or paste. Add to a large bowl.
Next add the cooked rice and pumpkin seeds to the food processor and pulse until chopped a bit but still chunky. Add to the bowl.
Mix everything well. Taste and add more salt if needed, but it shouldn’t need much if you cooked the rice with broth.
Shape into 4 inch patties, then cook on stove top in a pan over medium heat for 4-5 minutes on each side or until browning (depending on stove). Make sure to keep pan covered to help the burger cook throughout. Check every few minutes to prevent burning, should be slightly browned when ready. Let sit for a few minutes after cooked to help burger get more stable before eating.
Serve burgers with Caramelized Onion Sage Aioli on pretzel rolls or other gluten free or sprouted wheat buns. Top with lettuce.
January 4th, 2016
Butternut squash and black beans are spiced with ancho and chipotle chili powders in this hearty winter warmer, which also packs fragrant notes of garlic and cumin. This squash spin on an American classic proves the adage “if you think chili needs meat, you don’t know beans!” This recipe comes to us from Top Chef’s Fabio Viviani.
- 2 tablespoons extra virgin olive oil
- 1 butternut squash, peeled and diced
- 1 onion, diced
- 4 cloves garlic, minced
- 2 tablespoons ancho chili powder
- 1/2 teaspoon ground chipotle chili powder
- 1 tablespoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 1/2 cups vegetable broth
- 2 (15 ounce) cans black beans, rinsed
- 1 (15 ounce) can tomatoes with green peppers
- 4 teaspoons lime juice
- 1/2 cup chopped cilantro
Place the oil in a large pot or dutch oven over medium-high heat. Add the butternut squash and onion and cook for about 4 minutes, or until the onion softens slightly. Season with the garlic, chili powders, cumin and salt. Stir to ensure the spices are evenly distributed and cook for about 30 seconds more, or until they become fragrant.
Add the stock and bring the mixture to a simmer. Cover, reduce heat to medium-low and simmer for about 10 minutes, or until the butternut squash is tender.
Add the beans, tomatoes and lime juice to the pot. Increase heat to high and cook for about 4-5 minutes, or until the sauce has reduced slightly. Remove from heat, stir in the cilantro and enjoy!
December 28th, 2015
This simple grain salad can be a a healthy dish to share at your next gathering or a great option to whip up in bulk and store in the fridge for a week of quick lunches. Top it off with a bit of feta cheese for a heartier dish. This recipe comes to us from Mummy’s Fast and Easy.
- 150g/5 oz white rice, cooked
- 150g/5 oz black quinoa, cooked
- 150g/5 oz farro, cooked
- 10-12 radishes
- a bunch of fresh chives, chopped
For the dressing:
- 2 tbsp olive oil
- 1 tbsp freshly squeezed lemon juice
- 1 tbsp honey
In a bowl, combine all the grains together.
Add the radishes(if they’re too big, cut them in halves) and chives and mix well.
Finally combine the dressing ingredients together, pour over the salad and mix again.