Author Archives: Elaine Broughton

About Elaine Broughton

As a child I grew up eating a traditional American diet that was heavy on meat and potatoes(mostly fried). After three heart attacks I became acutely aware of the need to actively use my diet to heal the damage done to my body, which means eating a healthy, mostly plant based diet. I've always loved to cook and to garden, so I approached this change as a kind of culinary adventure in learning new ways to prepare foods that I was already familiar with, as well as trying new and different fruits and vegetables. As I used more and more fresh produce in season, I discovered that foods not only tasted better, but my grocery budget slimmed down along with my waistline. In addition, I noticed that the character of my kitchen changes with the seasons as I try to enjoy the foods that are freshest and most affordable. I've included traditional recipes (using meat, dairy and eggs) along with the vegetarian recipes. Hopefully, this will appeal to others hoping to bring a healthier way of eating to their family table. Please let me know what you think of the recipes and feel free to share your own versions of how to use the main ingredients. Elaine...in the Kitchen.

Forget About it Until the Smell Makes You Crazy

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Sometimes you find a dish that’s just so delicious you can’t believe it’s made from something as ordinary as lentils.  At my house, vegetarian lentil soup is a huge favorite, and since it’s one of those soups that’s great on Monday and just gets better and better by lunch time Thursday, I’m making plenty of it.  It’s also really easy and cheap so what’s not to love about that.   Best of all you can do something else while it cooks.

There are countless recipes for lentil soup, but this is my version and I encourage you to use whatever combination of ingredients suits your tastes.

Really Easy Vegetarian Lentil Soup

  • 1 large onion, quartered
  • 2 carrots, rough chopped
  • 2 celery stalks, rough chopped
  • 2 cups fresh kale (any kind), rough chopped
  • 2 cloves garlic, peeled
  • 1 red pepper (jalapeno, anaheim), rough chopped
  • 2 cups dried lentils, sorted and rinsed
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 2 bay leaves (mine are small, so I use two)
  • 4-6 cups vegetable broth
  • Salt and pepper

Sometimes you just get tired of chopping vegetables, so I really like this dish because I get to use my food processor.

  1. Put the onion, carrots, celery, kale and red pepper into the food processor and pulse several times until you have a small chop mixture.
  2. Spray the bottom of a soup pot or dutch oven, and bring to a medium heat.  Add the vegetable mixture and sweat until the fragrance is unbearable.

Lentil Soup Veggie Base II

 

 

 

3.  Add the broth, lentils, herbs and salt and pepper.

Vegetable Broth

4.  Bring to a boil, lower the heat, put the top on and wait.  Let everything simmer for about 45 minutes to an hour, checking now and then to make sure it doesn’t boil dry.

The great thing about lentils is that they don’t get mushy (unless you mush them).  You can blend for a smooth soup, but I like the homey, rustic texture of the lentils.  Serve in bowls with a big chunk of fresh bread, or a dollop of sour cream.

Best Vegan Lentil Soup 001

Helpful Hint:  You can make extra of the veggie mixture. Put some in a zip lock and stick in the freezer for another soup day.

 

 

 

Simple Sandwiches

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I was having one of those days when I just wanted something simple, something light, something between two slices of bread, you know, a sandwich.  Now there is an infinte variety of sandwiches using an almost infinite variety of ingredients, but the main determining factor in my house is what I have in the refrigerator, and I can make a sandwich with just about anything that won’t slide off the bread.  Here are a couple of standards that use ingredients that I almost always have on hand.

Avocado-Tomato and Onion Sandwich

  • 1 perfectly ripe avocado, roughly chopped and mashed
  • 1 small onion, sliced thin
  • 1 ripe roma tomato, sliced
  • 2 slices whole wheat bread

Scoop the avocado into a bowl and mash roughly with a fork.  I like mine a little lumpy but you can do yours any way you like.

Slice the onion thinly and then slice the tomato.

Sandwich I

Spread the avocado on both sides of the bread, and top with onion slices on one side and tomato slices on the other.  Sandwich I

 

 

Salt and pepper to taste.  Serve with a pickle on the side.

Sandwich V

 

 

 

Another favorite of mine:

Mushroom and Cheddar on Whole Wheat Bread

  • 1 cup fresh mushrooms, sliced and chopped
  • 1 large shallot, sliced thin
  • 2 tablespoons olive oil
  • 1 teaspoon Dijon mustard
  • 2 slices whole wheat bread

In a large pan, saute the mushrooms and shallot in olive oil until tender.

Mushroom & Shallot Sautee II

 

 

 

Lightly toast the bread and spread with 1 teaspoon of Dijon mustard.  Cover one slice of bread with the mushrooms and shallot mixture and on the other place a slice of cheddar cheese.

Mushroom, shallot & cheese sandwich

Put the slices together and enjoy.   It’s pure mushroom bliss.

Cheddar & Mushrooms on Whole Wheat

 

 

 

These are just a couple of the possibilities for creative sandwich making.  About once a week I do refrigerator inventory and pull out anything that has sandwich potential.  It’s a great way to plan lunch.

ε

 

 

Celebrating the Equinox

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Here in the north it’s been a long winter, lots of cold and lots of snow, so the equinox, even if you’re up to your butt in snow, signals the return of spring.  This year we celebrated the turning of the seasons with a quiet dinner and some reflective thought about how to balance our lives and focus on the new plans and hopes for 2013.

Photo by Lisa Broughton

Photo by Lisa Broughton

The menu reflects the return to longer days and all those ancient symbols of spring. To celebrate the returning sun, we began with a new dish (for me): Saffron Rice.  I’ve been hoarding my little stash of saffron since last fall and this was the perfect time to let it be the star on the table.  It wasn’t nearly as intimidating as I thought.  I used brown basmati rice because, well, that’s the kind of rice I eat, and contrary to some opinions it’s delicious with saffron.

Of course, there’s fresh steamed asparagus with a citrus vinaigrette, a crunchy chickpea and pomegranate salad, and as a special tribute to spring, gently boiled eggs covered in dill sauce.  Dessert is a special favorite Honey Cake. Here’s to spring and the hope of summer to come!

Saffron Brown Basmati Rice

 

Photo by Lisa Broughton

Photo by Lisa Broughton

 

 

 

 

 

Ingredients:

  • 1/2 tsp. crushed saffron threads
  • 3 tbsp. water
  • 1 tbsp. Butter Buds or butter
  • 1/3 cup golden raisins
  • 1/4 cup pine nuts
  • 3 cups vegetable (or chicken) stock
  • Lg. pinch of cinnamon
  • 1 1/2 cups long grain brown or brown basmati rice

Directions:

Dissolve the saffron in water in 3 tablespoons water and let it steep for about 10 minutes.  In the meantime, in a large saucepan or non-stick skillet, melt the Butter Buds in a small amount of water or stock.  Add the raisins, pinenuts, and rice. Stir over low heat for several minutes, then add the rest of the stock stock or water and dissolved saffron. Stir once to blend, raise the heat, and bring to a boil, then lower heat, cover, and simmer for 35 minutes or until the rice has absorbed all the liquid.  Fluff with a fork and serve.  Serves 6 to 8.

Asparagus with Citrus Vinagrette

Photo by Lisa Broughton

Directions:Whisk together 3 tablespoons orange juice, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 2 teaspoons sugar or honey, 1/3 cup olive or grapeseed oil, and salt and pepper to taste.  I pour it into a small jar and shake.  Next trim the ends from the asparagus and place in the steamer for about 8 minutes.  Arrange in a dish and drizzle with citrus vinagrette.

Chickpea & Pomegranate Salad

Photo by Lisa Broughton

  • 1 15 oz. can of chickpeas (garbanzos), drained and rinsed
  • 1 cup of pomegranate seeds (most supermarkets sell containers of seeds – less messy)
  • 2 oranges, peeled and segmented
  • 1/2 cup red onion, finely chopped
  • 2 tablespoons fresh mint, finely chopped
  • 3 tablespoons olive oil
  • Salt and pepper
  • Mix all ingredients in a medium sized bowl, cover and refrigerate for at least an hour or overnight.

Boiled Eggs with Dill Sauce

1 egg per person, hard boiled or soft depending on your preference

Photo by Lisa Broughton

Photo by Lisa Broughton

Mix together 1/2 cup sour cream, 2 teaspoons finely chopped dill, 2 teaspoons lemon juice, 2 teaspoons honey, salt and pepper.  Pour the sauce over the eggs and chill.

Honey Cake

Photo by Lisa Broughton

Ingredients:

  • 1 cup honey
  • 1 cup applesauce
  • 3 eggs
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cardamon
  • 2 cups flour (I use 1/2 whole wheat and 1/2 unbleached white)
  • 1/2 teaspoon baking powder
  • 1 teaspoon baking soda
  • 3/4 cup strong brewed coffee (you could use instant).

Directions:Whisk together the honey, applesauce and eggs in a large bowl.  In a separate bowl combine the flour, spices, baking power and baking soda.  Add the dry ingredients to the wet ingredients, alternating with the coffee.  Mix well.  Pour into a greased 9 x 13 pan or a taller springform pan.  Bake in a 325 degree oven for 60 to 90 minutes.  Test for doneness after 1 hour.  Cake should be spongy and golden brown.  Use your favorite icing or dust with powerded sugar.  This is rich, delicious cake that we all look forward to on holidays.    ε

 

 

Cabbage and Comfort Food

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Well, it looks like I’ve been forgiven for making everyone eat sauerkraut last week.  They keep telling me they don’t like it and I keep trying to find a way to make it not taste like sauerkraut and it never works.  So this week I guess I’ll try a different approach to cabbage that’s more like comfort food.  Savory stuffed cabbage always feels homey and satisfying and it’s simple and inexpensive to make.  Here’s my most recent take on this really flexible dish.

Cabbage Stuffed with Quinoa and Brown Rice

 

Photo by E. Broughton
Photo by E. Broughton

 

 

 

 

 

Stuffing Ingredients:

  • 1 cup diced onion
  • 1/2 cup diced celery
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced anaheim or poblano pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 8-oz package of microwavable quinoa and brown rice
  • 1 small head of green cabbage
  • 1 1/2 cups marinara sauce (store bought or homemade)

Directions:

In a saucepan, combine 3 tablespoons of vegetable broth or a

Cabbage rolls 010

tablespoon of olive oil and the onion, celery, red pepper and poblano pepper and simmer just until tender.

Add the quinoa and rice and a little more vegetable broth and return to a simmer.  Let simmer until the mixture is well heated, about 5-6 minutes and then remove from the heat and set aside.

Cabbage rolls 012

Fill a large pot with water and bring to a boil.  In the meantime, cut out and remove the cabbage core and remove any damaged outside leaves.  Add the cabbage and let it simmer, rolling it around so it cooks evenly.  After about 10-12 minutes the outer leaves will loosen and begin to peel away from the head.  Carefully remove them with tongs and place in an ice water bath.

Cabbage rolls 007

You’ll only need 12 leaves, so you can save the rest of the cabbage for another meal (I chop it up and freeze it to use in soup).

Drain the leaves and pat dry with a paper towel.   Lay out the leaves and place about a heaping tablespoon of stuffing near the base of the leaf. Roll the bottom of the leaf over the filling, folding in the sides like a burrito.  Stick a toothpick through each roll and place in a baking dish.  (Spread a couple of teaspoons of marinara sauce on the bottom of the pan to keep the rolls from sticking).  Cabbage rolls 015Arrange the rolls in a single layer and top with the rest of the marinara sauce.  Bake in a 425 degree oven for about 20 minutes.

Photo by E. Broughton

Photo by E. Broughton

Serve with a dab of plain greek yogurt or sour cream and some fresh dill or chives.