Simplest Ever Vegetable Curry

Serves 4.

Note: “Many wonderful prepared curry pastes are available that speed prep time on a busy weeknight,” write Beth Dooley and Mette Nielsen in “Sweet Nature.” “Green or yellow curry pastes also work well in this recipe. Yellow curry is a tad sweeter than red; green curry is a tad hotter and the most distinctly Thai.”

• 1 tbsp. coconut oil

• 1 tbsp. red curry paste, or more to taste (see Note)

• 1 onion, diced

• Salt and freshly ground black pepper

• 1 c. vegetable stock

• 1 c. unsweetened coconut milk

• 1 small cauliflower, cut into florets

• 1 medium sweet potato, peeled and cut into 1-in. pieces

• 1 red bell pepper, seeded and cut into 1-in. pieces

• 2 c. cooked or canned chickpeas, rinsed and drained

• 2 tbsp. honey, or to taste

• 2 tbsp. freshly squeezed lime juice, or to taste

• 1/3 c. chopped unsalted roasted cashews, for garnish

• Freshly chopped cilantro, for garnish

Directions

In a large, deep pot, heat the oil over medium heat and sauté the curry paste with the onion until the onion softens, about 2 to 3 minutes. Season with salt and pepper.

Stir in the stock, coconut milk, cauliflower and sweet potato. Bring to a simmer, partly cover, and cook until the vegetables are just tender, about 8 to 10 minutes. Add the bell pepper pieces and chickpeas, and season with the honey and lime juice to taste. Serve over rice or cooked grains, garnished with cashews and cilantro.

Nutrition information per serving:

Calories 440 Fat 22 g Sodium 230 mg

Carbohydrates 54 g Saturated fat 13 g Total sugars 9 mg

Protein 13 g Cholesterol 0 mg Dietary fiber 11 g

Exchanges per serving: 2 vegetable, 2 starch, 1 carb, ½ lean protein, 4 fat.

 

Citrus Maple-Cured Salmon

Serves 2 to 4.

Note: This recipe must be prepared in advance, and it’s easily doubled. Find maple sugar with bulk foods at supermarkets and food co-ops. Juniper berries are found in the spice aisle in supermarkets and with bulk items at food co-ops, as well as in spice shops. Use a center-cut piece of salmon for even curing. From “Sweet Nature,” by Beth Dooley and Mette Nielsen.

• 1 lb. salmon, skin on

• 1/3 c. maple sugar (see Note)

• 1/4 c. coarse salt

• 1 tsp. lightly crushed black peppercorns

• 1 tsp. lightly crushed juniper berries (see Note)

• 1 tsp. lightly crushed coriander seeds

• 1 tbsp. freshly grated lime zest

• 1 tbsp. freshly grated lemon zest

• Tangy-Sweet Maple Mustard Sauce (see recipe)

• Garnish: slices of cucumber, radish and chives, and sprigs of fresh dill

Directions

Rinse the salmon and pat dry; set aside.

In a small bowl, stir together maple sugar, salt, peppercorns, juniper berries, coriander seeds, lime zest and lemon zest.

Sprinkle about a quarter of the seasoning mix into a small flat dish or roasting pan that fits the salmon snugly. Lay the salmon skin side down on the seasoning mix and sprinkle the remaining mix over the top, making sure the entire surface of the salmon is covered.

Cover the dish with a lid or aluminum foil and place in the refrigerator. Marinate for at least 24 hours or up to 48 hours, depending upon the salmon’s thickness. The seasoning mix will become liquid as it draws the moisture from the salmon. Spoon some of the liquid over the fish as it cures.

Once the salmon is cured, remove and scrape the remaining seasoning mix from the fish with a knife. Pat dry with a clean paper towel. Slice the salmon thinly and serve it on coarse dark rye bread with Tangy-Sweet Maple Sauce and cucumbers, radishes, chives and dill.

Once cured, the salmon will keep in the refrigerator, covered, for up to one week. Slices may be frozen for up to one month.

Nutrition information per each of 4 servings without sauce:

Calories 230 Fat 9 g Sodium 1,200 mg

Carbohydrates 2 g Saturated fat 2 g Total sugars 2 mg

Protein 36 g Cholesterol 80 mg Dietary fiber 0 g

Exchanges per serving: 5 lean protein.

Tangy-Sweet Maple Mustard Sauce

Makes about 1/2 cup.

Note: From “Sweet Nature.”

• 1/3 c. coarse-grain mustard

• 2 tbsp. maple syrup

• 1 tbsp. sunflower or vegetable oil

• 1 tbsp. freshly squeezed lemon juice

• 1 tsp. crushed red pepper flakes

• 1/4 to 1/2 tsp. salt, to taste

• About 10 grinds of black peppercorns

Directions

In a small bowl, stir together mustard, maple syrup, oil, lemon juice, red pepper flakes, salt and black pepper. Store in a glass container with a tight lid in the refrigerator.

Nutrition information per 1 tablespoon:

Calories 35 Fat 2 g Sodium 190 mg

Carbohydrates 4 g Saturated fat 0 g Added sugars 3 mg

Protein 0 g Cholesterol 0 mg Dietary fiber 0 g

Diabetic exchanges per serving: ½ fat.