This morning tells a story of what it is to have a very large goal, a team of cheerleaders, and the support of those who believe in you.
For years, I’ve written down and assembled my recipes to share with friends who were making a shift in their food journey to eat healthier and feel better. For the past several years, I have been creating even more recipes and dedicating a large part of my time to crafting more foods at both ends of the health spectrum - both hyper-conscious of food allergies and intolerances - and absolutely delicious with no room for apologies.
The story of how sending recipes to friends turned into creating four full cookbooks that make up an entire year of seasonal, local, organic and healthy eating starts with being asked if I was ever going write a book at monthly cooking classes that I teach at Kitchen Window in Minneapolis. Over and over and over again. I finally got good and tired of saying that I was “working on it” and actually started to work on it. It began with a plan to gather all of these recipes, and then ended with it being too big and too much to do for one book.
So I restarted with the idea to break it down, and to write and publish just exactly how I live my life - season by season, cooking and eating with beautiful ingredients that are sourced by the prime of their flavor from local growers.
Next, I kept saying that I didn’t want to do a “cooking for kids” cookbook, even though I kept hearing from families that they wanted just that.
So what I ended up doing was creating a healthy cooking series for families - or anyone who want to eat better - while managing food allergies and intolerances in the kitchen. I used my healthful recipes with the all-natural substitutions that are a mainstay in my own kitchen.
And I did it because I had a huge team of help. My team was a group of over 15 women - most of them moms, including my own mom - and two men - both dads. They worked with me for over a year, cooking and testing recipes, serving them to their families and giving me real feedback on what worked and what didn’t. And guess who was eating the food? Kids. Not food that was dumbed down, breaded, flavorless or fried - but real food with whole ingredients and good flavors. Every single recipe was vetted and tested by real families.
The families of my testers are like so many other families out there, who are learning what it means to cook with healthy fats, whole gluten-free grains, colorful vegetables, and without dairy or refined sugar. Families who are learning how to cook more and stock the refrigerator with batches of healthy foods to make busy lives and nutritious eating both possible and delicious.
So the story this morning is that the seasons have come full circle, and I've been humbled in the process. The writing and recipe testing for Nourish: Winter began last September, and I complete the series today with Nourish: Fall, live on Amazon. It’s a huge project completed and at the same time - just the beginning. Cheers - to more good food and healthy living!
Sweet Potato and Anasazi Bean Stew
(from Nourish: Fall by Anna Dvorak)
Anasazi beans are beautiful when dry - speckled white and deep red - and have a sweet flavor and creamy, rich texture when cooked. They have a thin, tender skin which makes them easier to digest than some beans. Native to the desert high mountain regions of the southwest, they cook remarkably well at altitude, which isn’t the case for all beans. Outside of their native region they can be hard to find, so substitute pinto beans instead, which are also a very creamy and meaty bean. Serve this colorful, satisfying stew with a large green salad, and consider doubling it to have great leftovers for lunches or dinners.
Prep time: 15 minutes
Cooking time: 45 minutes
Yield: 4 servings
2 cups cooked Anasazi beans or pinto beans (or use 1 (14 ounce) can beans, drained and rinsed)
2 tablespoons olive oil
1 small onion, diced
5 cloves garlic, minced
1 small sweet potato, scrubbed and cut into 1/2” dice (or 1/2 small winter squash) (about 1 1/4 cups)
1 small Yukon Gold potato, scrubbed and cut into 1/2” dice (about 1 cup)
3 cups water
1/4 teaspoon sea salt
1/2 teaspoon oregano
1/2 teaspoon thyme
1/4 cup frozen sweet corn
1 teaspoon coconut oil or olive oil
2 Roma tomatoes, fresh or canned, chopped
2 tablespoons fresh cilantro, chopped
Freshly ground black pepper
1. Prepare beans if cooking from scratch. (See full recipe for beans in Nourish: Fall.)
2. Meanwhile, warm a small soup pot over medium heat. Add olive oil and onions and sauté until onions begin to soften and turn translucent, about 5 minutes. Add garlic, stir and let cook for an additional 3-5 minutes. Add cubed sweet potato and Yukon Gold potato, stir to coat in oil and add 3 cups water along with sea salt, oregano and thyme. Increase heat to medium high; when the mixture comes to a boil, reduce heat to medium low and let cook at a gentle simmer for 25 minutes.
3. While the soup is simmering, warm a small sauté pan over medium heat until hot. Add coconut oil and corn and sauté until the corn begins to turn golden brown. Add corn to the soup pot along with chopped tomatoes and cooked beans and let the mixture simmer for an additional 10-15 minutes. Add 1 cup bean cooking water if needed to thin the stew.
4. Taste for salt and adjust. Stir in fresh cilantro and black pepper to taste and serve.
Today on Earth Day I am cautiously dreaming about what I’ll plant in my new garden this year, what will go in my “foster” garden, and which clever new ways I can organize my herb pots so that they keep me supplied with cooking herbs throughout the summer.
All that, and I am also thinking about food, summer, and recipes - most specifically for my next e-cookbook, Nourish: Summer, which is due out June 1st.
One thing that has changed for me this past year has been paying greater attention what goes on in a typical kitchen for a family with school age children in my neck of the woods. Eleven women - most of them moms - and two men - both dads -have been my recipe testers for the three cookbooks I’ve written, and am writing, thus far. As I’ve received their feedback on the recipes, I’ve used it as a benchmark to write about cooking in a way that makes it so very practical and doable in a regular kitchen with the busy schedule that most families maintain.
This is why I get even more excited when I hear voices who command a much larger audience saying things like, “Cooking is probably the most important thing you can do to improve your diet. What matters most is not any particular nutrient, or even any particular food: it’s the act of cooking itself. People who cook eat a healthier diet without giving it a thought. It’s the collapse of home cooking that led directly to the obesity epidemic.” That is from Michael Pollan, and it is the message at the forefront of the new book he has just written called “Cooked: A Natural History of Transformation.”
Without Pollan knowing it, I consider myself part of a big team doing “work on the ground” in communities across America to implement a similar message, by educating about food and how to cook in front of groups 2 to 32 in size.
As a result, I’m pretty darn excited to go and hear Michael Pollan speak live in Minneapolis next week as part of the Inspiring Minds series at Beth El Synagogue, with proceeds to benefit an excellent organization in North Minneapolis called Appetite for Change.
I’m so excited, in fact, that I bought two tickets. So, if you’d like to join me next Thursday to get a taste of what inspires me and hopefully get a little inspired yourself,
(...read the rest of the blog HERE and get the full instructions!)
I’ve been writing my own recipes down since the mid-90s, just keeping little scrawled notes of what I had cooked using vegetables in my garden and especially good combinations of ingredients. The shift towards helping other people make healthier foods in their own kitchens began when I assembled a booklet of recipes for our friends Anne and Kelley six years ago because they wanted to start cooking healthier at home.
I also began shifting from just having my own little garden in my backyard, which I learned how to grow from my parents, to promoting local small farmers and thinking about larger food issues. I began learning about what farmers were doing about local food issues, and how much thought and effort they put into growing incredible foods for our tables.
As things have evolved, I still create new dishes for myself and my family, but now a big part of what I do is share what I’ve learned about food – in this blog, by teaching cooking classes, and by serving up the flavors with anyone who happens to come into my kitchen.
Now it’s all come together as I’ve published my first cookbook, an e-cookbook called nourish: winter, part of a series that I’ll release over the next year called nourish: cooking with love in four seasons. It couldn’t be more local, organic, seasonal or healthful. My whole goal is to continue to help people get back to cooking from scratch - making wholesome, delicious and healthful foods. I love sharing ideas and tools for healthy living, about knowing why good food matters, and how it's possible to do something about it at home. I truly believe that not only is good food important, it should taste really good at the same time – not just in my kitchen, but yours as well.
Here's a sample recipe and photograph from the cookbook. Enjoy!
Roasted Delicata Squash
Delicata squash have a light, delicate flavor and a firm texture. Maybe the best part about them is that you can eat them skin and all, saving time and fuss. Serve them as a side dish or atop a crisp green salad dressed with a balsamic vinaigrette.
Prep time: 10 minutes
Cooking time: 20 minutes
Yield: 2-4 servings
2 tablespoons coconut oil or extra-virgin olive oil
1 delicata squash
Sea salt and freshly ground black pepper
Preheat oven to 375º. Wash squash thoroughly and dry. Slice into 1/2” rings and scoop seeds out of each slice. (You can also cut off each end and scrape out all of the seeds at once.) Rub all surfaces of each piece with oil – skin and cut edges – and place on an ungreased heavy baking sheet. Sprinkle with salt and pepper and roast until soft and golden brown, about 20 minutes.
Photo credit: Mike Dvorak Photography
A bounty of vegetables from Gracie's Garden in Ely, MN – August 2010
Yesterday, columnist Mark Bittman announced the end of his weekly “The Minimalist” column in the weekly Dining section of the New York Times. I’ve enjoyed Mr. Bittman’s column for the ease and sense of “no big deal” with which he approaches everyday cooking – while paying attention to details and great flavors all at the same time. I’ve also admired his shift in direction towards eating more plant foods in his own diet by adopting a "vegan until 6" eating style on an earth conscious as well as health conscious premise, and sharing that story through his column and most recent two books, Food Matters and Th≠e Food Matters Cookbook.
An occasional feature of The Minimalist was to produce a big list of super fast, tasty, and 3 ingredient “recipes” – again, aimed at encouraging people to cook more often and to dispel the myth that great tasting food has to be complicated or too long to prepare.
With this blog, I pay homage to The Minimalist by keeping this short, and by making a short list of my own based on all of the things that are close to my heart: eating more vegetables and fruits, increasing the nutritional value of what we’re putting in our bodies every day, and keeping things delicious and interesting.
So here it is – 21 ways to boost the nutrition on your plate. Why 21? Because it’s three weeks of good ideas - and hopefully enough time to turn some of these new ideas into lifelong nutritious eating habits. Some of these may seem obvious, but on the other hand; some ideas may not have occurred to you yet. Either way, I encourage everyone to keep up the good work – and to keep striving to make your way of eating even better.
21 Ways to Eat More Plant Foods (and Boost the Nutrition on Your Plate)
1. Keep a fruit bowl on the kitchen counter so that fruit is always visible and accessible for snacks.
2. Thaw frozen organic blueberries or organic mixed berries in a glass jar in the fridge; add to breakfast oatmeal, use for yogurt topping or as smoothie ingredient.
3. Chop up vegetables at the beginning of the week and refrigerate in an airtight container for easy, affordable snacking.
4. Pack a piece of fruit and a mixed container of veggies every day - for snacks, for errands, and to eat with lunch.
5. Add greens to your fruit smoothies.
6. Add greens to your pizzas.
7. No matter what you’re eating for dinner, add a salad with 1 or two extra (colorful) veggies on it and add a side vegetable (corn, potatoes and green beans don’t count).
8. Make sure that at least 1/2 – 3/4 of your plate is green and colorful.
9. Stir a green leafy vegetable into your favorite soup - escarole, chard, spinach or kale are all good options.
10. Choose a different colored fruit for every snack.
11. Put vegetables on, under, and in between your sandwiches.
12. If you’re eating an egg, have it with vegetables.
13 Make your next batch of homemade mac and cheese with half pasta, half cauliflower.
14. Better yet, make your next batch of homemade mac and cheese with all cauliflower!
15. Eat fruit with nut butter for your own “power bar”.
16. Make your own batch of dried fruit and seeds for your “energy snack”.
17. Switch to dipping your hummus, guacamole, baba ganoush or yogurt dip with sliced vegetable “chips”.
18. Blend fresh spinach into your hummus or yogurt dip.
19. Eat your cheese or nut butter with an apple instead of crackers.
20. Eat a main dish salad once a week for dinner and use protein for your topping, not the main course. (2-3 times a week in summer!)
21. Count your veggie and fruit servings every day for a week to get used to the idea of how much to consume.