Tag Archives: scallion

Summer Succotash Salad & Peas Vs. Lima Beans

Summer Succotash Salad

As my caloric needs have gone up with more intense workouts, I’ve been experimenting with different food sources that can offer greater nutritional density per serving size. I’ve also been experimenting with eliminating protein powder from my daily regimen, in favor of a purely whole food approach.

PeasI noticed that pea protein seemed to be pretty popular as a supplement, so I set out to investigate the humble pea. I wanted to see what all the commotion was about, and also compare it to some other similar vegetables, to see if there was room for improvement.

My focus was on a few key areas:

  • Can I get a greater caloric value in the same volume of food? On a whole food plant based diet with a daily intake of 3,000+ calories, this becomes very important because plant food is very bulky, and sometimes the sheer volume of food that I have to eat can become uncomfortable if I am not making the right choices. 
  • Can I increase my fiber intake? I am a big fan of fiber. The more, the better. Various types of fibers and starches feed our microbiome. The more we eat, the healthier our gut flora is. Jeff Leach, Founder of the Human Food Project talks in depth about the eating habits of the Hadza, one of the few hunter-gather tribes left on the planet; their daily fiber intake is 75-100g, which is 7 times what the average American eats. I aim for 100g a day. 
  • Can I improve the omega fatty acid ratio? A healthy dietary omega fatty acid ratio is very important not only for overall good health, but for dropping fat and building muscle because a healthy ratio increases insulin sensitivity, reduces inflammation, and supports a healthy metabolism by protecting the liver.
  • Can I improve my intake of nutrients that are harder to come by on a plant-based diet, such as iron and selenium?

After a little searching, I found a viable candidate: the mighty lima bean! I put them side-by-side in this cute little infographic to illustrate the factors in my decision to eat more lima beans!

Peas Vs Lima Beans

Naturally, after I came upon this, I had to put some lima bean recipes together. Since it is summer time, I decided on a light succotash recipe with fresh herbs from my garden and bell peppers, which are in peak season right now. 

Please enjoy. 🙂

Summer Succotash Salad
Serves 4
This summer succotash salad is simple and quick to make, and full of plant-based protein. It is rich with texture and flavor, yet light without overpowering. It is a delightful dish to serve as a side at a summer picnic or gathering.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 3 cups lima beans, thawed from frozen
  2. 2 cups organic corn, thawed from frozen (best option to find organic non-gmo)
  3. 1 red or orange bell pepper, small dice
  4. 4 scallions, chopped
  5. 1/4 cup fresh basil, finely chopped (I used purple since that's what I'm growing)
  6. 2 TB spearmint, finely chopped
  7. 3 TB fresh lemon juice
  8. 1/2 tsp black pepper
  9. couple pinches sea salt to taste
Instructions
  1. Combine all ingredients in a large mixing bowl and allow to marinade in the refrigerator overnight for the best flavor.
A Taste of Two Plates http://tasteoftwoplates.com/

Advanced Raw Cuisine: Day 8

raw vegan vietnamese pho

Day 8 of Advanced Raw Cuisine at Matthew Kenney Culinary is completed! 

The day started by soaking some chondrus crispus, commonly known as the seaweed, Irish moss. This is a seaweed that is a natural source of carrageenan – about 55% by weight. It is also a rich source of minerals. We use it in raw cuisine because of its gelling abilities. It is also about 10% protein! To use it, we soak it in water for 3-4 hours and then blend it with some water to make a gel that can be added to our recipes. 

irish moss soaking

 As this is the week we learned about advanced equipment, today we were introduced to the smoking gun. This is a really neat gadget that allows you to “cold smoke” food and beverages. There is a chamber where you put a small amount of a combustible, usually wood chips, and then you light them until they smolder. The fan in the gun blows the smoke that is produced through the tube and by inserting it into a sealed container, the smoke becomes infused into the foods that are in that container.

For this project, we smoked the raw coconut and cashew tofu that was made yesterday. The smoked was produced so fast that I didn’t have a chance to snap a photo of it in action, but you can see it hovering above the tofu cubes The sealed container is left alone until it’s not longer cloudy from the smoke, and then you know it’s been absorbed. It adds such a rich dimension of flavor to recipes, and it’s fun to play with!

raw vegan smoked tofu raw vegan smoked tofu raw vegan smoked tofu

After smoking the tofu, it was time to assemble the pho dish. We made an intricate broth, with 16 different ingredients, but it was well worth it. It had a very complex and delicious flavor, and it went down so easy. It was both light in texture and very flavorful. We added squash and coconut noodles, some scallions, red pepper, cilantro, the smoked tofu, and a few curried cashews. The whole thing was topped off with some black sesame seeds. 

If you’d like to make this recipe at home, it is on page 92 of Matthew Kenney’s book, Everyday Raw Express: Recipes in 30 Minutes or Less.

raw vegan vietnamese pho raw vegan vietnamese pho raw vegan vietnamese pho raw vegan vietnamese pho raw vegan vietnamese pho

 

After eating this amazing dish, we reviewed and started a panna cotta recipe. There were a few different flavor options available, and I chose the one that used raw cacao butter so that I would have white chocolate panna cotta! Here they are hanging out in a couple different mold shapes about to go into the freezer so I can eat them tomorrow. 🙂

raw vegan white chocolate panna cotta raw vegan white chocolate panna cotta raw vegan white chocolate panna cotta

That concludes day 8! Looking forward to day 9!

 

Parsley and Dill Hemp Seed Pesto (Raw Vegan)

raw vegan amuse bouche

It’s no secret that I love pesto, and I love to experiment with different varieties because of all the herbs that I’m growing. I’ve been trying to squeeze in as many uses as I can for them before the weather cools and they are no longer flourishing. This parsley and dill hemp seed pesto was created as part of a class assignment, through Matthew Kenney Culinary, to create two amuse bouche dishes.

The pesto is the base for this particular dish, atop which is stacked some red and yellow grape tomatoes, chopped cucumber, thinly sliced radishes, scallion, a few alfalfa sprouts, and some sprigs of dill. A tiny pinch of salt is sprinkled on top to tenderize and enhance the flavor of the vegetables. Every tiny mouthful allows for a little variation in which vegetables are paired with the pesto. It was really wonderful. I enjoyed both eating it and plating it.

Parsley and Dill Hemp Seed Pesto (Raw Vegan)
A delicious herbal pesto made from parsley, dill, and hemp seed. Parsley is a great source of iron and hemp seed is not only a source of good fats, but also offers a full range of essential amino acids.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 1/2 cup parsley, loosely packed
  2. 1/2 cup dill, loosely packed
  3. 1 clove garlic (bonus: use fermented garlic to add some probiotics)
  4. 2 TB hemp seed
  5. 2 TB cup extra virgin olive oil or flax seed oil
  6. 1 TB nutritional yeast (optional if you feel opposed to eating it, as it is not truly raw)
  7. 1/4 tsp sea salt
  8. few twists of black pepper, to taste
Instructions
  1. Mix all ingredients in a food processor until herbs are thoroughly and finely chopped. This produces a chunky pesto. If you'd like a smoother pesto, use more olive oil.
Notes
  1. Use 1 tsp dried garlic for a milder garlic flavor.
A Taste of Two Plates http://tasteoftwoplates.com/

Raw Food Level 1: Day 13

raw vegan chocolate chip cookies

I just completed day 13 of the Raw Food Level 1 course at Matthew Kenney Academy. I’m having so much fun! I feel like the time that I spend on my class material is going by so much faster now that my daily knife skills exercises are completed and I am able to get right into the recipes each day. I am also probably moving a lot faster, thanks to those very same knife skills. 

Today, we explored raw versions of some more baked goods, and continued to prep the fermented nut cheeses that we started a couple days ago.

I created 2 cheeses, as required, and a bonus experiment. I chose to model my rosemary crusted cheese after a goat cheese, so I let it ferment a bit on the longer side of the suggested range, and I added a bit of lemon to really create a tangy flavor. The one next to it is a citrus and rose petal cheese that was inspired by a spice blend called, “Florida Sunshine“, which is made a local company, “The Spice & Tea Exchange”, in Winter Park, FL. I mixed some orange zest into the cheese, and then topped it off with some rose petals, sea salt, and black pepper. My “bonus” experiment is a nut cheese that I added a red wine stain and some black pepper to. I was hoping that the red wine flavor would infuse into the cheese, but it didn’t really sink in as I had hoped. It sure was pretty, though. 

raw vegan nut cheeses raw vegan nut cheeses

Following the cheese flavoring, we put those chocolate chips to good use and made raw vegan chocolate chop cookies! Oh my goodness, these were amazing. I haven’t had anything resembling a chocolate cookie in a long time. With all of my weird food allergies and other food problems, I just decided to give up on baking all together. It’s nice to know that I can still have a treat. I will definitely be trying some other cookie recipes in the future.

raw vegan chocolate chip cookies raw vegan chocolate chip cookies

After the cookies, it was time to make something healthy again. We had a lesson on vinaigrettes and learned about acid to oil ratios be making two different provided recipes, and then comparing/contrasting them. After that, we took what we learned and were given free reign to design our own vinaigrette dressing! I made an Asian inspired citrus and sesame vinaigrette and have included the recipe at the bottom of this post in case you would like to put it on your own delicious salad.

vinaigrette salad dressings

After creating an awesome vinaigrette, we were challenged to create a salad with whatever we had on hand that would compliment our newly created salad dressings. The salad exercise was also to practice artistically plating salad. It’s not just a “pile of stuff” on a plate or in a bowl.

My salad had a base of red leaf lettuce. I tucked portobello mushroom and bartlett pear into the folds and propped them up a bit with some sprouts to create a dimensional look.  I also added some julienne of carrot and sugar snap pea pods, as well as some peas that were removed from the pods, scallions cut on the bias, and finely diced celery. That little mound on the left is a bit of pickled ginger that I made myself! This salad was great, and having good knife skills made all the difference in being able to present it as a piece of art. 

Asian pear salad with citrus and sesame vinaigrette Asian pear salad with citrus and sesame vinaigrette

We also did some prep work for a dish of portobello sliders that we will be consuming in the near future. Below are some “caramelized onions” and the batter for the buns, both ready to go into the dehydrator. I just love the way the red onion sliced on the mandolin looks. It’s like little ribbons with a bit of color on the edge. My kitchen smelled very fragrant while these were dehydrating! The slider buns had a really great bread-like finished texture as well. I will definitely be making them again.

caramelized onions caramelized onions slider buns slider buns

Lastly, we did a little more prep work for that fancy cheese plate that is coming at the end of week 3. We made some simple chia crackers! They are so easy. Toss some chia seeds into your liquid of choice with your seasoning of choice and then after they gel and become thick, put them on a dehydrator sheet and make some crackers! The variations that I made were basic black pepper, which was the recipe the school provided us with; carrot juice and onion powder; and a mix of smoked paprika, smoked sea salt, cayenne pepper, and red chili flake. They all came turned out to be amazingly delicious!

raw vegan chia crackers raw vegan chia crackers raw vegan chia crackers

Citrus and Sesame Asian Vinaigrette
A light and flavorful citrus and sesame Asian inspired vinaigrette salad dressing. It pairs perfectly with carrot, scallion, pear, and sugar snap peas.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1/4 cup sesame oil
  2. 1/2 cup OJ (fresh squeezed is best)
  3. 3/4 tsp tamari (or coconut aminos and miso)
  4. 1/4 clove of garlic
  5. 1/4" piece of ginger
Instructions
  1. Blend all ingredients in a high speed blender until smooth.
Notes
  1. It should be enough to use on a few salads.
A Taste of Two Plates http://tasteoftwoplates.com/