Four Bean Chili

After having a child and continuing with a challenging job, I realized that my past cooking habits were unsustainable in my new reality. My cooking motto is now "Fast, easy, healthy... or I'm not making it!"And if it takes me more than 15 minutes to post it on the blog, I'm not messing with it. 

This is a fast, easy, and healthy recipe of a Four Bean Chili. It's super flavorful and will last my family for a few days. Plus it's packed with protein and fiber. 

Serves: a little army

Chili 

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 2 tsp garlic powder
• 4 tsp chili powder
• 4 tsp ground cumin
• 4 tsp Worcestershire sauce
• salt to taste (about 1 tsp worked for me)
• 4 cups vegetable broth
• 2 cans fire roasted diced tomatoes
• 2 cans black beans, drained
• 2 cans red beans, drained
• 2 cans pinto beans, drained
• 2 cans cannelini beans, drained

Garnish

• Sour cream
• Cilantro
• Cheddar cheese

1. In a large pot heat 1 tbsp olive oil on medium. Add onions and red and green bell peppers. Sautee for 5-7 minutes or until peppers are softened and onions become translucent. Add garlic powder, chili powder, ground cumin, Worcestershire sauce, and salt. Stir well. 

2. Add vegetable broth, tomatoes, and beans. Bring the chili to a boil. Cook for 15 minutes allowing flavors to combine. Serve garnished with sour cream, cilantro, and cheddar cheese. 

Chipotle Black Bean Burritos

This is now my to-go-to recipe for a quick and easy weekday meal. Chipotle chile powder is my favorite little addition to tex-mex dishes! It add great smokey taste to the beans and is not too spicy for my liking.

Serves 6

Black Bean Filling

• 1 tbsp olive or canola oil
• 2 garlic cloves, minced
• 3 15-oz cans black beans, drained
• 1/2 tsp chipotle chile powder (or you can add a tiny bit more if you want it a little stronger)
• salt to taste
• 4 tbsp store-bought salsa 
• 6 10-inch tortillas 

Toppings

• 6 tbsp sour cream 
• 1 cup Mexican blend cheese
• 1 1/2 cups Roma tomatoes, finely chopped
• 2 cups Romaine lettuce, shredded
• 1/2 bunch green onions
• canned corn (optional) 
• black olives (optional) 

1. In a large skillet heat the oil and saute garlic for 1 minute on medium heat. Add black beans, chipotle chile powder, and salt to taste. Cook frequently stirring for 7-10 minutes. Stir in salsa. Remove from the heat.

2. Warm up tortillas in a medium-sized skillet or microwave (for best results follow the package instructions). Assemble tortillas by spreading about 1/2 cup bean mixture over one half of the tortilla. Top with sour cream, cheese, tomatoes, lettuce, and green onions (or corn and black olives if using). Roll up the tortilla and enjoy!

Vegetable Pot Pies

This winter/spring season I wanted to cook with squash more. I have never really been a big fan of squash, so I decided to give it another try. Winter squash blends very nicely with other vegetables in these delicious individual pot pies.

Serves 6

• 1 large potato
• 5 1/2 oz winter squash
• 1 large carrot
• 1 red bell pepper
• 2 1/2 cups small broccoli florets
• 1 tbsp olive oil
• 1 onion, finely chopped
• 1 3/4 oz butter
• 2 tbsp all-purpose flour
• 1 1/2 cups milk
• 1 cup grated cheddar cheese
• 2 egg yokes, plus 1 lightly beaten egg
• cayenne pepper to taste
• 1 tsp paprika
• 2 sheets puff pastry, thawed
• 1 tsp poppy seeds

1. Preheat oven to 425 F. Spray six 1-cup ramekins with cooking spray and place them on a baking sheet.

2. Peel potato, winter squash, and carrot and cut them into 1-inch cubes. Cut the red bell pepper into 1-inch squares. Steam potato, winter squash, carrot, and broccoli until tender. Place in a large bowl.

3. Heat olive oil in a large pan. Add onion and red bell pepper. Cook for 3-4 minutes or until just tender. Add to the rest of the vegetables.

4. In a small saucepan, melt the butter over medium heat. Add flour while constantly stirring and cook for 2 minutes. Gradually pour in the milk while continuing to stir. Bring to a boil. Stir for 3 minutes or until the mixture thickens. Remove from the heat and slightly cool. Stir in cheese and egg yokes. Mix everything well. Add cayenne pepper, paprika, and salt. Add the sauce to the vegetables and stir to combine.

5. Divide the vegetable mixture between 6 ramekins. Cut 6 circles out of the puff pastry to fit the top of the ramekins. Seal the edges. Brush with the beaten egg and sprinkle with poppy seeds. Bake for 30 minutes or until golden brown.

Adapted from Essential Vegetarian, Individual Pot Pies, p 71. 

Meatless Meatballs

My husband and I have been sick, so I had no motivation to cook. I didn't even go grocery shopping for anything specific this week. Then suddenly I got hungry and wanted to cook. At my disposal were only the ingredients that I already had in my pantry and fridge. The result- the most delicious meatless meatballs! When I come up with a recipe, I usually have to test it a few times. This one was perfect from the first attempt.

The "meat" balls are full of flavor and they hold their shape perfectly thanks to the walnuts, chickpeas, and eggs. They could be used in meatball sandwiches or served smothered with marinara sauce. They are also an excellent way to sneak in some broccoli without grossing out your husband or kids.

Because I get bored too fast, I have to constantly entertain myself by coming up with new eating ideas. My new project is to use a fruit or vegetable that I usually don't use in my cooking at least once a week. This week's random choice fell on rutabagas! I had a lot of hope for this comely root, but I have to say that it wasn't my favorite. I made it mashed with thyme and buttermilk, but I made a mistake of adding a dash of cardamom. It turned out weird hence I'm not posting the recipe here. Now I know why it's famous in Europe as the vegetable of last resort! Apparently, most people eat it only when they have nothing else to eat :) No offense, rutabaga!

Makes 20 meatballs

• 2 cups broccoli, steamed
• 3/4 cups walnuts
• 1 cup chickpeas
• 1/4 cup fresh parsley, tightly packed
• 1/2 cup Italian style breadcrumbs
• 1/2 cup grated Parmesan
• 1 tsp garlic powder
• 2 eggs, slightly beaten
• salt and pepper to taste

1. Make sure you have steamed broccoli and it's ready to go. About 3 cups fresh broccoli make 2 cups steamed. Preheat oven to 350F. Cover a baking sheet with tin foil and lightly spray it with cooking spray.

2. Process walnuts until smooth and move them to a mixing bowl. Process chickpeas until smooth and add them to walnuts. Process parsley and add it to walnuts and chickpeas. Mix everything well. Add the rest of the ingredients and mix until the mixture is even and smooth.

3. With your hands form 20 meatballs, pressing them to make sure they will hold their form. Place them on the prepared baking sheet. Bake 30-35 minutes or until golden brown. Serve as desired.

Cozy Soup Trio: Carrot and Orange, Potato and Leek, and Minestrone

I grew up eating soup every day... mostly because my Dad would get cranky if he went without soup for longer than a day. I used to hate soup, but now I love it for the variety of recipes, the beauty of colorful ingredients, and the warm and cozy feelings I get when I have a hot bowl of soup on a cold day. These three recipes are the most simple but delicious classics: Carrot and Orange, Potato and Leek, and Ministrone.

Carrot and Orange Soup

Serves 4

• 1 oz butter
• 1 lb 3 oz carrots, peeled and chopped
• 1 small onion, chopped
• 1 cup orange juice
• 3 1/2 cup vegetable broth
• 1/2 tsp dried thyme
• salt to taste
• sour cream for garnish
• ground nutmeg for garnish

Melt the butter in a large saucepan. Add carrots and onions. Saute them over medium heat for about 10 minutes. Add the orange juice, vegetable broth, thyme, and salt. Bring to a simmer and cook until the carrots are tender, or about 20 minutes.

Use an immersion blender or regular blender to puree until smooth. Heat again if needed. Serve garnished with sour cream and nutmeg.

Potato and Leek Soup

Serves 4

• 3 tbsp unsalted butter
• 3 cups sliced leeks (both green and white parts)
• 1 garlic clove, minced
• 6 cups vegetable broth
• 1 1/2 lbs potatoes, peeled and quartered 
• salt and pepper to taste
• fresh parsley to garnish (or walnut pesto, optional)

Make sure your leeks are very well rinsed. They are notorious for hiding dirt between the layers. Melt the butter in a large saucepan. Add leeks and cook them on medium for 3 minutes stirring them. Add garlic and cook everything for 1 more minute. Add vegetable broth and potatoes. Cover and simmer until the potatoes are tender, about 30 minutes. Season to taste.

Use an immersion or regular blender to puree until smooth. Heat again if needed. Serve garnished with parsley. I served mine with a teaspoon of walnut pesto.

Minestrone Soup

Serves 6-8

• 2 tbsp olive oil
• 1 1/2 onions, chopped
• 4 garlic cloves, minced
• 2 celery stalks, diced
• 2 carrots, diced
• 1/2 small head white cabbage, chopped
• 1 cup green beans, trimmed and cut into 1/2 pieces
• 1 1/2 tsp dried basil
• 1 1/2 tsp dried oregano
• salt and black pepper to taste
• 1 15 oz can diced tomatoes with liquid
• 7-8 cups vegetable broth
• 1 cup elbow pasta
• 1 15-oz can cannellini beans
• parsley for garnish, optional

Heat olive oil in a large sauce pan on medium. Add onions and garlic. Saute until onions are translucent. Add celery, carrots, and cabbage. Cook for 7 more minutes. Stir in green beans, basil, and oregano. Season to taste. Cook for about 3 more minutes.

Add diced tomatoes and vegetable broth. Bring to a boil. Reduce the heat and simmer for 10 minutes. Add elbow pasta. Cook for 10 more minutes or until pasta is tender. Add the beans, heat through, and remove from the heat. Serve hot garnished with fresh parsley.

My Babushka's Pirozhki

My great-grandmother made pirozhki, my grandmother made pirozhki, my mom makes pirozhki, and I make pirozhki, too. It's in my blood. There is a great of variety of buns stuffed with different fillings in different European and even Asian countries. Here I post the true Russian recipe of pirozhki. "Pirozhki" means "little pies" in Russian. "Pirozhok" is a singular form of "Pirozhki." Russians stuff their pirozhki with a mind-boggling variety of different fillings: apple, cherry, cabbage, mushrooms, potatoes, all sorts of meats, eggs, etc. This dough reciple can be used for any variety of pirozhki.

I'm also including three ideas of my favorite fillings below. You can either make the whole batch with one filling, or mix and match. I usually make two fillings: one savory and one sweet. This dough recipe makes about 30-35 pirozhki. The fillings approximate servings are included next to each recipe idea. You can double them if you need to.

Potato Filling For 15-20 Pirozhki

• 5 medium potatoes, boiled and mashed with a little bit of liquid
• 1 bunch green onions, chopped
• 1 tbsp butter
• salt and pepper to taste

Make regular mashed potatoes. Stir in green onions, butter, salt and pepper. Cool the filling before making pirozhki.

Apple Cinnamon Filling for 10-15 Pirozhki

• 1 tbsp butter
• 4 1/2 cups finely chopped apples with skins
• 3 tbsp sugar
• 1/2 tsp cinnamon
• 1/4 cup golden raisins

On medium heat, melt the butter in a large skillet. Add apples and cook, letting the liquid release, for 10 minutes. Add sugar, cinnamon, and raisins. Cover with a lid and cook until the apples are very soft. Cool the filling before making pirozhki.

Egg and Rice Filling for 10-15 Pirozhki

• 5 hard-boiled eggs, finely chopped
• 1 1/4 cup rice, cooked 
• 1 bunch green onions, chopped
• salt and black pepper to taste

Mix all ingredients together. Make sure the filling is cool before you start making the pirozhki.

Pirozhki Dough

• 2 1/4 oz packages instant yeast
• 1/3 cup warm water
• 3 eggs (plus 1 for brushing)
• 4 tbsp sugar
• 1 1/2 cup sour cream
• 4 1/2 cups all-purpose flour
• 1/4 tsp salt

Preheat oven to 350F when you're about ready to bake.

1. Combine the yeast with warm water in a cup. Gently stir and leave it to soak for 15 minutes. Hot water can kill the yeast, so make sure your water is just warm.

2. While the yeast is soaking, use an electric mixer to beat eggs with sugar until foamy mixture forms.

3. Stir in the sour cream and mix everything well.

4. After 15 minutes have passed, the yeast mixture should have a foamy top layer formed. I call it a yeast "shapka" (Russian for "a hat").

5. Gently stir in the yeast mixture into the egg mixture. Mix well.

6. Mix the flour with salt. Gradually start stirring in flour, one cup at a time. When the dough becomes thick enough, knead it with your hands until it looks smooth and there are no flour clumps.

7. Once you're done with kneading the flour in, your dough will look like this. Very humble and uncomely. But the looks are deceiving. With the help of some time and warmth, your dough will turn into a majestic piece of work. Leave the dough in the mixing bowl, cover with plastic, and leave to rise. The time needed for the dough to rise largely depends on the temperature of your house. In the summer, it takes about 1 hour for the dough to rise. This time I was making pirozhki in the fall, and it took 3 hours for the dough to rise in the house with the temperature of 66F (Brr, freezing!). I was at Church, so it worked out perfectly. If you're pressed for time, I suggest warming up your kitchen. 

8. This is what my dough looked like after three hours or rising. Isn't it beautiful?!

9. Dust the working space with flour. Divide the dough into four parts.

10. Roll each piece of dough into a 12-15 inch roll. It should be about 2.5 inches thick. However, don't stress over the size and dimensions. You can't really make big mistakes here. Your pirozhki can be as small or as big as you want. My grandma makes them real big while my mom makes them a bit smaller. Mine are the smallest in the family.

11. Cut the roll into 1 inch-thick pieces.

12. With your hands form a more or less round circle. No stress if it looks more like an oval :) Dust with flour.

13. Using a rolling pin, roll the circle into a well-shaped circle about 1/4-1/8 inch thick. Again, it all depends on how thick you want them. My grandma and mom love more bread around the filling, so they roll the circle a bit thicker.

14. Add about 2 tbsp filling to the center of the circle. Don't overstuff or understuff them. You should just have enough dough to turn them over and seal. Don't leave too much dough around the filling.

15. Using your hands, roll one side of the circle over and pinch the edges. You'll get your first glimpse of what's going to be a delicious pirozhok!

16. Repeat about 30 times :) Good luck. Spray a cooking sheet or a baking dish with cooking spray. Arrange pirozhki next to each other. Do not skip this step: let them stand for 15-20 minutes to allow the dough to rise a little bit more. That way the pirozhki will come out of the oven fluffy and puffy. Beat one egg in a small bowl. Brush each pirozhok with the egg.

17. Oven should be preheated to 350F. Bake pirozhki for 20-25 minutes or until golden brown. Enjoy warm!

Baked Gnocchi

Gnocchi is a great alternative to regular pasta. For this recipe, I've used store-bought frozen gnocchi and mixed them up with a flavorful home-made sauce, wilted spinach, and mozzarella. It's as easy as it is delicious.

Serves 6

• 1 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 4 garlic cloves, minced
• 2 red bell peppers, seeded and chopped
• 2 15-oz cans diced tomatoes with liquid
• 2 tsp dry oregano
• pinch chili flakes
• salt and pepper to taste
• 4 cups tightly packed spinach
• 2 16-oz packages frozen gnocchi
• 1 cup shredded mozzarella 
• fresh basil for garnish

1. Preheat oven to 350F. To prepare the sauce, heat olive oil in a medium saute pan. Add onions and garlic and saute for 5 minutes. Add red bell pepper and continue sauteing for 5 more minutes occasionally stirring. Add diced tomatoes, oregano, chili flakes, salt and pepper. Bring to a simmer and let the sauce bubble for 10 minutes on low. Remove from the heat. Keep warm.

2. Heat a pan with high sides on medium. Gradually add handfuls of spinach to the pan and wait until it wilts. Stir occasionally. Spinach leaves have enough water that using oil is not necessary for wilting. Once all of the spinach is wilted, remove from the heat and set aside.

3. Cook gnocchi according to package instructions. Stir the cooked gnocchi and wilted spinach into the sauce. Mix well. Transfer the mixture into a greased ovenproof dish. Sprinkle with mozzarella. Bake for 10 minutes or until the cheese has melted. Serve sprinkled with fresh basil.

Vegetable Moussaka

Moussaka! What a funny word. I've been saying it a lot lately. Moussaka is a layered Middle Eastern dish made with tomatoes and eggplants baked in a white sauce. There are different variations of this dish based on geography. This version is vegetarian and made following the traditional Greek method of cooking. I'm in love! It's one of the most flavorful dishes I've ever made. Serve with couscous on the side.

Serves 6

• 1/2 cup green lentils
• 2 tbsp olive oil
• 1 yellow onion, finely chopped
• 3 garlic cloves, minced
• 3 cups fresh mushrooms, sliced
• 1 14-oz can chickpeas, rinsed and drained
• 1 14-oz can diced tomatoes with liquid
• 1 tbsp dried basil
• 4 roma tomatoes, finely chopped
• 1 medium eggplant, sliced in circles
• 1 cup plain Greek yogurt
• 3 eggs
• salt and black pepper to taste
• 1/2 cup grated Cheddar cheese
• fresh parsley, finely chopped

1. Place lentils in a small pot filled with 2 1/2 cups water. Bring to a boil, cover, and simmer for 15 minutes or until lentils are just tender. Drain the excess liquid.

2. Preheat oven to 350F. Heat olive oil in a large skillet. Saute onion and garlic for 5 minutes, occasionally stirring. Add lentils, mushrooms, chickpeas, diced tomatoes, basil, roma tomatoes, and 3 tbsp water. Bring to a boil, cover, and simmer for 10 minutes.

3. While the lentil mixture is cooking, spray a casserole dish with cooking spray. Arrange eggplant slices on the bottom of the casserole dish. Bake for 10 minutes.

4. In a small bowl whisk together Greek yogurt, eggs, salt, and pepper. Take the casserole dish out of the oven. Spoon the lentil mixture on top of the eggplants. Pour the yogurt sauce over the mixture. Sprinkle with Cheddar cheese. Bake for 45 minutes.

5. Serve sprinkled with fresh parsley with couscous on the side.

Chickpea Tikka Masala

Tikka Masala is a classic Indian dish so popular in America and around the world. In United Kingdom, for example, it's the second most favorite foreign dish, after Chinese Stir Fry. It's usually made with chicken, but making it with chickpeas (also called garbanzo beans) doesn't make it any worse. Plus chickpeas are so cute you can hardly resist them. You get tremendous health benefits when you add them to your regular diet. They are a great way to substitute meat on your meatless days. Chickpeas are a great source of fiber, folate, copper, and iron. They keep you full and satisfied longer which will help you to lose weight.

This version of Chickpea Tikka Masala is not spicy. I'm a big wuss when it gets down to spice. If you want to spice it up, I suggest using red chili powder and serrano peppers. If you, like me, can't handle the spice, consider leaving out the jalapeno. Jalapenos have a great taste and, depending on the time of the year, different level of hotness. This time I got an especially hot jalapeno and it made my Tikka Masala a little more spicy than I usually like it. But once again, I'm a wuss.

Serves 4

• 1 tbsp vegetable oil
• 1/2 medium onion, finely chopped
• 1 japaleno pepper, diced (optional)
• 6 oz can tomato paste
• 1/2 tsp garam masala 
• 1/2 tsp cumin
• 1 tsp paprika
• 2 tsp ginger paste
• 2 15-oz cans chickpeas, drained
• 1 28-oz can diced tomatoes (with liquid)
• 1/2 cup Greek yogurt (or vegetable broth for a fully plant-based version of the dish)
• 1/2 cup fresh cilantro, minced

1. Heat oil in a large skillet over medium heat. Add onions and saute until translucent, about 5 minutes. Add jalapeno (if using), tomato paste, garam masala, cumin, paprika, and ginger paste. Heat through.

2. Add chickpeas and diced tomatoes. Stir everything well and continue cooking for 7 more minutes. Add Greek yogurt (or vegetable broth). Heat through and remove from the heat.

3. Serve over Basmati rice garnished with fresh cilantro. 

Roasted Tomatillo Tacos with Black Beans

One way to cut down on meat is to substitute it with juicy beans! Beans are not just a meat substitute, but they beat it on nutritional characteristics. Beans are rich in protein and fiber while meat contains no fiber at all. They are perfect for those who are trying to lose weight. Even though they have about the same calories per serving with meat, they have significantly more fiber and water, which help you to feel full. They also keep you full and satisfied longer than meat, once again, due to the high fiber content.

There is nothing better than a sauce or salsa made with roasted tomatillos. I make it by roasting tomatillos in the oven, and processing them with garlic, cilantro, and jalapenos. So easy but so good. You can pour it over your favorite Mexican dish or serve it with chips. The roasted tomatillo sauce make these tacos absolutely delicious.

Serves 4

• 1 1/2 lb fresh tomatillos, husks removed, halved
• 1 large red onion, roughly chopped
• 2 large bell peppers, roughly chopped
• 3/4 cup cilantro, chopped 
• 5 large garlic cloves, minced
• 2 jalapeno peppers, seeded, finely chopped
• juice of 1 lime
• salt and black pepper to taste
• 1 can black beans, drained
• 1 can corn, drained
• 8 small tortillas
• 2 avocados, sliced
• lime and fresh cilantro for garnish

1. Preheat oven to broil on high. Grease 2 baking sheets with cooking spray. Place halved tomatillos cut side down on one of the baking sheets. Place red onions and bell peppers on the other one. Broil for 10-14 minutes or until the vegetables are soft. Stir them once. 

2. In a food processor pulse tomatillos, cilantro, garlic, jalapeno peppers until they form a salsa-like mixture, about 10 seconds. Add lime juice and season to taste. Keep warm. 

3. Combine 1/2 cup tomatillo sauce with peppers, onion, black beans and corn. Keep warm. Microwave to heat slightly if they cool down. 

4. Warm tortillas by placing them in a skillet and cooking them for 30 seconds on each side. 

5. Assemble tacos. Fill them with the bean mixture. Top them with avocado slices, fresh lime juice, and cilantro. Enjoy! 

Indian Stuffed Peppers

Bored with your traditional stuffed pepper recipe? Try these Indian-style peppers. They have a distinct Indian cuisine taste thanks to a number of spices used in the recipe. Garam masala, cashews, and golden raisins give them a slightly sweet flavor. If you're new to Indian spices, garam masala is a spice mix often used in Indian curries. It could be purchased at gourmet grocery stores or made from scratch. There are many varieties of garam masala, but usually it consists of cumin, cardamom, coriander, nutmeg and cloves.

Serves 8

• 6 bell peppers, halved and cored
• 2 tbsp olive or vegetable oil
• 1 white onion, finely chopped
• 2 medium carrots, finely chopped
• 4 tsp curry powder
• 1 tsp garam masala
• 1 tsp turmeric
• red chili powder to taste (optional)
• 2 1/2 tsp fresh ginger, grated (or ginger paste if you're cheating ;) )
• 1 cup basmati rice
• 1/4 cup red lentils
• 1 cup frozen green peas, thawed
• 1/2 cup golden raisins
• 1/2 cup raw cashews
• 4 cups warm water
• salt to taste

1. Preheat oven to 350F. Line two baking sheets with tin foil. Place bell peppers cut side down on the baking sheets. Cover with another layer of tin foil. Bake for 20-25 minutes or until peppers become tender.

2. In a large skillet heat olive oil. Over medium, saute onions and carrots for 5 minutes or until onions become translucent. Add curry powder, garam masala, turmeric, red chili powder, and ginger. Mix everything well. Add rice, lentils, peas, raisins, cashews, and 4 cups of water. Season to taste. Bring to a boil, reduce the heat, and simmer for 20-25 minutes or until the rice is cooked. Remove from the heat.

3. Stuff the peppers with the rice mixture. Bake for 10-15 minutes. Enjoy!

Israeli Couscous and Cranberry Salad

А little while ago my husband took me out to lunch to a tiny restaurant in our neighborhood. I had an Israeli couscous salad on the side and fell in love with it. I sometimes get inspiration for cooking when I go out to eat. I decided to recreate the taste and feel of that salad. It turned out delicious, light, and nutritious.

A lot has been said about quinoa. It is a great source of protein, antioxidants, and heart-healthy fats.  Israeli couscous, also called pearl couscous, is a grainy pasta made with semolina or wheat flour. As the name suggests, it originated in Israel and is considered children's food there. In America you can purchase Israeli couscous in gourmet markets. It has a soft chewy texture and is pretty bland on its own.  In this salad couscous provides texture and substance, while mint, cranberries, and honey provide sweetness and flavor.

Serves 4-6

• 2 tbsp olive oil
• 2 cups Israeli couscous (pearl couscous) 
• 5 cups water, divided
• 1/2 cup red or tricolor quinoa, rinsed in cold water
• 2 stalks celery, chopped
• 1 cup dried cranberries
• 1/4 cup fresh mint, finely chopped
• 1 tbsp apple cider vinegar
• 2 tbsp honey
• 2 tbsp water
• salt and pepper to taste

Couscous

Heat olive oil in a medium saucepan. Add couscous and brown it for 2-3 minutes on medium heat stirring every 30 seconds. Add 4 cups water and bring to a boil. Reduce the heat and simmer for 10-13 minutes or until the couscous is tender and the water is evaporated. Stir occasionally. Remove from the heat, transfer to a boil, and let it completely cool.

Quinoa

Make sure you rinse quinoa in cold water otherwise it releases a bitter taste. Place quinoa and water in a small sauce pan. Bring to a boil, reduce to a simmer, cover and cook for 10-13 minutes or until the water is absorbed and the seeds look translucent and soft. Transfer to a bowl and set it aside to cool.

Assembling the Salad

In a large bowl combine couscous, quinoa, celery, dried cranberries, and fresh mint. Mix well. To prepare dressing, in a small bowl whisk together apple cider vinegar, honey, water, salt and pepper. Pour the dressing over the salad or serve the dressing on the side. (If you're planning to have leftovers, make sure you serve the dressing on the side. Do not mix it into the salad otherwise couscous may become a bit soggy. I suggest to not keep the salad in the fridge for more than 24 hours. Otherwise the couscous becomes hard and not very tasty). Serve as a side dish or a healthy lunch salad.

Mexican Casserole

My husband spent two years in Mexico. He loved his experience there and especially local food. He makes fun of my Mexican food because it is so westernized, but I promise you this casserole tastes amazing. I've used meatless crumbles to substitute for ground beef in this recipe. You can find meatless crumbles in virtually any store now. Just check the refrigirator section of the health aisle. I used Smart Ground Mexican Style for this recipe.

Yield: 6 servings.

• 1 1/2 tbsp olive oil
• 1 yellow or white onion, chopped
• 2 garlic cloves, minced
• 1 jalapeno, seeded and finely chopped
• 1 tsp cumin
• 1 tsp dried oregano
• 1 12-oz package meatless crumbles
• 1 15-oz black beans, drained
• 4 plum tomatoes, seeded and chopped
• juice of 1 lime
• 1/2 cup fresh cilantro, finely chopped
• salt and black pepper to taste
• 50 tortilla chips
• 1 cup Mexican-style cheese (or vegan alternative) 

Toppings:

• black olives, chopped
• green onions, chopped
• sour cream (optional) 

1. Preheat oven to 375F.

2. Heat 1 tbsp olive oil in a large skillet. Add onion, garlic, and jalapeno. Saute for 5 minutes on medium. Add ground cumin and oregano. Mix and cook for 1 more minute. Add meatless crumbles, beans and tomatoes. Once it's heated through, remove from the heat. Stir in lime juice and fresh cilantro. Season to taste.

3. Spray an 11x7 casserole dish with cooking spray. Arrange 25 tortilla chips on the bottom of the dish. Add vegetable mixture and top with remaining 25 tortilla chips. Gently press on the chips to allow them to break. Sprinkle with cheese. Bake for 15-20 minutes until the cheese melts.

4. Serve topped with black olives, green onions, and sour cream if desired. 

German Split Pea Soup With Smoked Paprika (Vegetarian)

Split peas have always been considered food for the poor. They were easy to store through the long months of winter and very inexpensive. Their nutritional qualities are great though! Peas are packed with protein and fiber. I ate my fair share of Split Pea Soup during my preschool years in Russia. In my government-run preschool we had the Pea Soup every other day. We all hated it. I now love it because it's delicious and nutritious when cooked right.

Almost every nation around the world has its variations of the pea soup. This is a German version (minus the ham) with smoked paprika.

• 2 tbsp olive oil
• 1 large yellow onion, chopped
• 2 large carrots, chopped
• 4 celery ribs, chopped
• 1 tbsp smoked paprika
• 1 tsp ground turmeric
• 1 1/4 cups split peas
• 5 1/2 cups water
• 2 medium yellow potatoes, peeled, chopped into cubes
• salt and black pepper to taste
• juice of 1 medium lemon
• fresh chives, chopped

Heat olive oil in a large pot. Saute onions for 2 minutes. Add carrots and celery. Saute until vegetables start to brown, about 7-10 minutes. Add smoked paprika and turmeric. Mix everything well and saute for 1 minute. Add split peas and water. Bring pot to a boil. Reduce heat to medium and simmer for 20 minutes. Add potatoes. Simmer for 25 more minutes or until peas are soft. Season to taste. Remove from heat.

Transfer half of soup mixture to blender and puree until smooth. Transfer back to pot. Stir everyting together. Add lemon juice.

Sprinkle with fresh chives and serve with rye bread. Enjoy!

White Sweet Potato Puree (Vegan)

We were invited to a cooking club dinner and given the assignment to make White Sweet Potato Puree. I was skeptical at first because I'm not a big fan of sweet potatoes. Plus the recipe called for half-and-half, butter, and chicken broth that I don't normally cook with. So I took a challenge to transform this recipe into a plant-based version. It turned out delicious! I'm skeptical no more. It's a great side dish recipe especially for the holiday season.

• 5 lb white sweet potatoes, peeled and sliced into 1/4 inch chunks
• 2 tsp fresh thyme, minced
• 2 tsp sugar
• 1/2 cup plain soy milk, warmed
• 1/2 cup vegetable broth, warmed (or more depending how thick you like your potatoes)
• 2 tbsp plant-based butter, melted
• salt and black pepper to taste

1. Place sweet potatoes in large sauce pan. Cover potatoes with water. Bring to a boil and cook for 15-20 minutes or until potatoes are soft and fall apart easily if poked by fork.

2. Drain. In food processor combine potatoes, fresh thyme, sugar, 1/2 cup soy milk, 1/2 cup vegetable broth, butter, salt and pepper. Puree until smooth. Add more vegetable broth if needed.

Enjoy the holidays!
 

Pico De Gallo

Pico De Gallo is so much better when it's home made! This recipe yields about 2 cups.

• 3 large tomatoes, seeded and finely chopped
• 1 small white onion, finely chopped
• 2 jalapenos, seeded and finely chopped
• 1/2 cup fresh cilantro, finely chopped
• juice of 1 lime
• salt and pepper to taste

Combine first four ingredients in medium bowl. Pour lime juice over salsa. Mix well and season to taste. Serve with tortilla chips, soups, burritos, or tacos. Refrigirate.
 

Russian Borscht with Red Beans

Borscht is a staple Russian food that is famous all over the world. It is first mentioned in Russian XVI century manuscipts, but its roots go way back to the slavic tribes. Katherine the Great, Russian ballerina Anna Pavlova, and my personal hero Alexander II all loved borscht. It is hearty and has a fantastic color! There are as many variations of borscht as there are cooks. This soup is popular in all Eastern European countries and the method of cooking and ingredients may differ depending on the region. But there are three ingredients that you can't make the borscht without: cabbage, potatoes, and beets. Give it a try and you will love it.

• 10-12 cups water (depending on how thick you like your soup)
• 1/2 medium head white cabbage, chopped
• 6 medium potatoes, chopped
• 2 bay leaves, cut in half
• 2 tbsp olive oil
• 1 large onion, chopped
• 6 large carrots, grated
• 6 small beets (or 2 large ones), about 3 cups, cut into thin 1-inch long strips
• 1 tbsp fresh lemon juice
• 2 cans diced tomatoes with juice (I used the basil, oregano, garlic tomatoes)
• 1 tbsp dry basil
• 6-8 garlic cloves, minced
• 1 can red beans, drained 
• salt and black pepper to taste
• 1 bunch fresh dill, minced
• 1 bunch fresh parsley, minced
• 1 bunch fresh green onions, chopped 

1. Bring water to a boil in a large pot. Season water to taste with salt. Add cabbage and potatoes and cook on medium until potatoes are soft. Add bay leaves.

2. While cabbage and potatoes are cooking, heat up olive oil in a skillet. Add onion and carrots and saute them for 7 minutes. Add beets and continue sauteeing for 15 more minutes or until beets are soft. Pour lemon juice in and stir well. Pour in tomatoes with juice, then add basil, and garlic and bring everything to a boil. Season to taste with salt and pepper. Remove from heat.

3. Transfer beet mixture from skillet to pot with soup. Add red beans and check if soup is seasoned enough. Add more salt and pepper if needed. Heat through. Remove from heat.

The borscht will taste the best if you leave it overnight in the fridge to allow all flavors to blend! Serve hot garnished with dill, parsley, and green onions. Приятного аппетита!

Creamy Vegetable Casserole

This is my new favorite recipe when I need delicious healthy comfort food. Fully plant-based, it contains no meat or dairy. Packed with cannellini beans, it satisfies even my protein-concerned husband. It also makes perfect left-over lunches. Since I'm working full-time and going to school full-time, this means a lot to me because I have very little time to cook during the week. Give it a try!

• 16 oz whole wheat pasta (short variety)
• 2 tbsp olive oil
• 1 large yellow onion, chopped
• 5 large garlic cloves, minced
• 2 large carrots, peeled and chopped
• 4 celery stalks, chopped
• 8 oz green beans, trimmed, cut into 1-inch pieces
• 1 8 oz can tomato paste
• 16 oz can cannellini beans
• 1 cup frozen green peas, thawed
• 6 cups vegetable broth, divided
• 1/2 cup whole wheat flour
• 1/3 cup fresh parsley, minced
• 1 tsp dried thyme
• 2 tsp dried basil
• 2 tsp paprika
• salt and black pepper to taste
• 1/2 cup panko bread crumbs

1. Preheat oven to 350F. Cook pasta according to package instructions until barely underdone. Drain. Set aside.

2. Heat olive oil in a large skillet. Saute onion and garlic for 2 minutes constantly stirring. Add carrots, celery, and green beans. Cook for another 7 minutes. Stir in tomato paste. Add cannellini beans and green peas. Cook for another 3-5 minutes, occasionally stirring. Remove from heat. Combine vegetables with pasta. Spray deep casserole dish with cooking spray. Transfer pasta mixed with vegetables into casserole dish.

3. In a medium saucepan heat 1 cup of vegetable broth. Whisk in wheat flour while quickly stirring. Slowly add remaining broth. Add parsley, thyme, basil, paprika, salt and pepper. Bring to a simmer. Remove from heat.

4. Pour sauce over pasta. Cover with tin foil. Bake for 30 minutes.

5. Remove casserole dish from oven. Uncover. Sprinkle panko breadcrumbs on top. Put back into oven and bake for 10 more minutes or until breadcrumbs brown.

Roasted Butternut Squash Soup

Butternut squash (in Russia and Australia aka as "pumpkin") used to be my parents' favorite food during the Post-Soviet times when food was scarce in Russia. Our big garden sustained us and got us through many hard times. My dad grew a million of butternut squash and other pumpkin varieties. We called them all "pumpkins." They were cheap and easy to grow. Every weekend we would roast a whole gigantic squash in the oven and we would eat it with honey or sugar. My mom and my siblings and I ate so much of it and so often, that when the economy got back to normal we refused to ever eat it again. It has literally been more than 15 years since I last made or ate butternut squash. Looking back we were so blessed to eat all natural food that we grew ourselves in our garden!

Today I took a trip down the memory lane and made a butternut squash soup.

Butternut squash is an autumn vegetable/fruit that can be used in many recipes or just roasted. In many countries it's actually regarded as pumpkin. It has a sweet taste and goes nicely with nutmeg and cinnamon. It also has a lot of health benefits. It is an excellent source of fiber, magnesium, potassium, Vitamin A, C, and E.

• 1 medium butternut squash
• 2 tbsp olive oil
• 3 celery stalks, finely chopped
• 2 carrots, finely chopped
• 1 onion, finely chopped
• 2 large garlic cloves, minced
• 2 cups water
• 1 cup plain soy milk
• 1/2 tsp dry thyme
• 1 tsp dry parsley
• salt and pepper to taste
• pumpkin seeds, optional

Preheat oven to 400F. Cut butternut squash into four pieces. Sprinkle with olive oil, salt, and pepper. Place on tin foil-covered baking sheet and roast for 30 minutes or until tender. Remove from oven. Skin and cut butternut squash into 1-2 inch pieces.

While butternut squash is roasting, heat 2 tbsp olive in a large skillet. Add celery, carrots, onion, and garlic. Saute for about 10 minutes or until onions are translucent. Add butternut squash, water, soy milk, and spices. Bring to a boil. Simmer for 5 minutes. Remove from heat.

Transfer soup into blender. Puree until mixture is of desired consistency. Add more milk if needed.

Serve hot with pumpkin seeds. Enjoy!
 

Potato Salad

This is a healthy version of a potato salad packed with fresh green peppers, carrots, and celery. The vegetable flavors blend with dill and basil very nicely. For an extra healthy version, leave the mayo out. Just leave the salad overnight in the fridge for a better flavor blend before serving.

• 6 medium red-skin potatoes, washed
• 3 celery stalks, diced
• 2 carrots, diced
• 1 green bell pepper, seeded and diced
• 1/2 cup green onions, chopped
• 1 1/2 tsp dill weed
• 1 tsp basil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• salt and black pepper to taste
• dairy and egg free mayonnaise to taste

Boil potatoes in skin until tender. Allow to cool. Cut potatoes into 1-inch cubes and place into salad bowl. Add the rest of the ingredients. Mix well. Serve as a side salad.

Inspired by Alan Goldhamer and Doug Lisle's "Potato Salad Recipe" from The Health Promoting Book