vegetarian – A Wandering Feast

Spicy, Crisped Okra: no slime, all taste

Okra is one of my favorite vegetables. Growing up in the UK, it was a regular on my family’s dinner menu rotation. We’d eat it crisped, stuffed with spices and fried, or cooked in a tangy tomato curry. It was always finger-licking good. When we’d travel back to India, the extended family would be alerted of my love of this magical vegetable and an okra dish would appear at every dinner party we attended. Delicious! When I moved to the US however, I was shocked to learn that okra is not just unpopular, it’s actually one of the most reviled vegetables out there. As it turns out, cooking okra the way Americans often do, in a Gumbo, releases a gooey substance that makes for an unpleasant slimy texture. So much so, that okra is often referred to as “the slime vegetable”.

sweet-potato-gumbo2 — A beautiful Southern Gumbo. Photo by Fat Free Vegan

As you can imagine, this nearly broke my okra loving heart. This slimy vegetable sounded nothing like the tangy, spicy, crispy vegetable of my youth. If you’re stewing, boiling or steaming your okra and then complaining when it turns out gooey, here’s an idea: try cooking it differently! (I can’t help but draw a parallel here with the poor Brussels sprout).

There are so many wonderful okra recipes out there, deep fried okra, okra muffins and even an okra tartlette, that there’s really no reason to stop at something you dislike. I’m going to share with you a wonderfully simple, Indian recipe for okra that results in spicy, perfectly crisped okra. Before we do that though, let’s take a quick look at why okra is so awesome:

1) Okra is loaded with vitamins and minerals. One cup of okra contains 60% of your RDA of vitamin K, which is essential for proper blood coagulation and helps with bone strength and cardiovascular health. It’s also rich in folate (crucial in preventing birth defects), Potassium (used to build muscle and break carbs down) and Magnesium (essential for protein synthesis and muscle function). Okra can even hold its own against the mighty Brussels sprout.

2) Okra is low in calories

One cup of okra contains only 30 calories. As a fellow blogger puts it, why snack on not-nutritionally dense celery and iceberg lettuce for a low-calorie veggie when you can munch on a nutritionally-dense, low-calorie veggie like okra? Nuff said.

3) Rich in fat-soluble fibre

Okra is rich in fiber, which is essential for digestive health and keeps you feeling full longer. Perhaps most importantly, soluble fiber from fruits and vegetables helps lower blood cholesterol and reduce risk of heart disease.

Are you sold? Let’s dive in 🙂

Crisped Indian-style Okra with Onions

The dish we’re going to make is known in India as “bhindi bhunjia” (literally, crisped okra) and is my go-to recipe for okra, because it’s quick, easy and has a wonderful tangy kick and a crunch to it. It’s also entirely devoid of slime. Serving the finished okra with some lemon juice and a side of lime pickle really takes this dish up a notch, so if you don’t already own any, I’d recommend buying a jar of Indian pickle and sticking it in the fridge (it lasts forever). If this is your first time cooking with turmeric, one thing to keep in mind is that the darn thing manages to stain just about anything. Be prepared: no white shirts, no white countertops, no white fridges, no white iPhones. Wash your hands thoroughly after handling and, if a spot of turmeric (or okra cooked in turmeric) does get onto your pristine countertop, squirt some dishwashing liquid onto it and let it soak a few minutes before scrubbing.

Ingredients (serves 2)

Fresh okra: 20 pods / about 2 cups when chopped
Half a white onion: coarsely chopped
1 tsp garlic paste
1 tsp turmeric
1/2 tsp cumin seeds or cumin powder
1/4 tsp red chili powder
2 tbsp mustard oil
1 tbsp lemon juice
1/2 tsp salt to taste
Indian lime pickle

Method

Photo Oct 29, 2 12 39 PM Wash the uncut okra and lay flat on a paper towel. Pat the okra dry. Note** do not slice the okra while it’s wet. More importantly, do not wash the okra once it’s been cut — this is crucial if you are to get crisp texture rather than a soggy one. Slice the tops off the okra and cut the rest of it width-wise into thin, even, slices. The more finely you slice it, the more crispy it’ll be. I cut mine about 0.5cm thick. Coarsely chop half a white onion. Add the mustard oil to a frying pan and heat over medium. Once the oil is hot, add the garlic paste, the turmeric, cumin seeds and chili powder and cook for around 1 minute, using your wooden spoon to ensure the spices are evenly mixed with the oil. Add the chopped onion, coat and cook for a minute. Finally throw in the okra, turn up the heat and mix well. Sauté for a few minutes, stirring constantly. If you don’t want your okra super crispy, turn the heat down, cover the pan and cook for about 5 minutes with the lid on. Otherwise, leave the frying pan uncovered and sauté the okra and onion as you would any other vegetable — stirring and shaking on medium-high heat. You should see the okra and onions starting to brown. Add 1/2 a teaspoon of salt and cook until you have just a touch of charring and a good coat of golden brown spices. Finally, remove the okra from the heat and squeeze a bit of fresh lemon over it before serving. Eat with Indian lime pickle (the tangy citrus really complements the flavor of the okra) and some roti. Enjoy!

Purple Cauliflower Soup

The cauliflower, like the Brussels sprout, is a much maligned vegetable — the texture is weirdly rigid yet crumbly, the color is boring, the taste is bland and the smell, oh don’t even get me started!

Actually, I’m pro cauliflower, but I can relate to people who aren’t. After all, many of us grew up with steamed or, worse still, boiled cauliflower plopped onto our plates next to mushy peas and carrots at the school cafeteria. It’s hard to shake these early experiences and it’s entirely possible that your distaste for the humble cauliflower is rooted in trauma. Time to let it go. Because…cauliflower is awesome.

Cauliflower may not exude the rustic charm of the heirloom carrot, the accessibility of broccoli or the trendiness of kale, but when it comes to nutritional content, it’s a winner. In fact, this veg is a veritable powerhouse of vitamins and minerals and it’s finally starting to see some of the recognition it deserves, with reports of it being the next superfood and of 2014 being “the year of the cauliflower”. It’s also popping up on gourmet restaurant menus across the US.

Consider the cauliflower

What’s so good about it? For starters, it’s part of the cruciferous family of vegetables, which includes broccoli, kale, bok choy, cabbage, kohlrabi, daikon and yes, Brussels sprouts. Cruciferous vegetables contain glucosinolates, which are responsible for their distinct pungent aroma, but also break down to form active compounds like nitriles and indoles, which are purported to have anti-cancer properties.

Like other cruciferous vegetables, cauliflower is also rich in sulforaphane, a sulfur compound that is credited with benefits ranging from improved blood pressure and kidney function, to detoxification and aiding with digestive health. Sulforaphane has also been linked to a reduction in cancer stem cells and tumor growth.

Cauliflower is also loaded with minerals and vitamins — including vitamin C, vitamin K, beta-carotene and other anti-oxidants and anti-inflammatory nutrients, which can help reduce the likelihood of diseases like arthritis and diabetes. Finally, cauliflower is low in calories and packed with fiber, an added benefit if you’re trying to lose weight. If you’re interested in learning more, two great roundups here and here.

Armed with that knowledge, let’s dive into our cauliflower recipe for the day!

Purple Cauliflower Soup

I love bright colors in food. Eating the rainbow is a great way to guarantee yourself a good dose of nutrients. (I’m not talking about skittles obviously.)

When it comes to veggies, nothing beats the color purple. Typically, the purple hue in fruit and veg is accounted for by anthocyanins which, you guessed it, are loaded with antioxidants and flavonoids like resveratrol. Naturally, when I came across this beautiful purple cauliflower at the Bondi Road Fruitologist last night, I had to have it!

This soup is creamy, vegan and absolutely delicious. You can eat it hot or cold, in summer or winter and it’ll wow your dinner party guests and charm your kids alike. Let’s go!

Ingredients (serves 4-6)

1 medium purple cauliflower
4 small new potatoes (to thicken)
1 white onion
1-2 cloves garlic or 1 tsp minced garlic paste
1-2 tablespoons olive oil
3-4 cups water or vegetable stock
salt and pepper to taste
cayenne to taste

Method

Prep your veggies: peel and chop the onion, wash and quarter the potatoes, rinse and break the cauliflower down into smaller florets.

Heat some olive oil in a pot and sweat the onions and garlic until they’re translucent. Don’t let them brown. Once they’re ready, add the cauliflower florets and diced potato. Cook down for 5 minutes, stirring constantly. (My cauliflower florets turned a cool neon blue at this point!) Now add the water or veggie stock until the cauliflower is 2/3 of the way submerged. I like to use regular water and throw in half a bouillon cube. Bring the broth to a boil and then reduce heat, cover partially and simmer for 20 minutes.

Check on the soup at 20 minutes and add salt, pepper and cayenne to taste. Cook another 10 minutes as needed with the cover removed. Let your soup cool before getting your immersion blender out and working through it. If you don’t have an immersion blender you can use a regular mixer or magic bullet and handle the soup in batches. Transfer to a large bowl and garnish with with whatever you like.

Serve….and enjoy!

Roasted vegetables: Brussels sprouts and new potatoes

I’ve been trying to bring more veggies into my life. It shouldn’t be that hard; I genuinely love vegetables, I’m surrounded by awesome stores with plenty of fresh produce and I have access to an amazing farmer’s market every Saturday. I even have plenty of kitchen space to cook in. Yet somehow, this whole vegetable thing hasn’t been happening for me. Cooking every night isn’t realistic — I don’t always have the time and I don’t always eat at home. Doing daily salad lunches from one of the many CBD salad bars isn’t sustainable either; one can only eat so many raw veggies (no matter how delicious Janus might make them) before craving something hot and spicy. Next thing you know, you’re sat at a communal table, slurping down a giant bowl of laksa at Malay-Chinese takeaway (and no, coconut milk doesn’t count as a vegetable).

Anyway, the good news is I’ve found a solution. Are you ready? Roasting!

Roasting is the way to go if you want to get your veggie fix. Five reasons:

5. It’s quick — as quick as 10-15 minutes for zucchini or summer squash.

4. It’s easy — no technical ability required other than being able to coarsely chop a few things and get a baking tray into the oven without burning yourself

3. It requires minimal clean up — line your baking tray with foil and toss it out when you’re done roasting; no pots to wash or pans to scrub.

2. It works at any scale — roasting veggies for two is just as simple as roasting for a crowd.

1. It’s delicious. Duh! If you’ve ever been turned off by an overboiled asparagus spear, a mushy broccoli floret or a soggy Brussels sprout, now’s the time to give this awesome cooking method a go. Roasting vegetables at temperatures above 400F / 200C caramelizes their exterior while keeping their insides moist and tender. This not only gives your veggies that wonderfully contrasting texture as you bite in, but it brings out their natural sweetness. Roasting also enables some of the water in the vegetable to evaporate, resulting in a more intense, concentrated flavor. Yum!

Ready to roast? Here’s a quick recipe for roasted Brussels sprouts and potatoes. The whole thing will take 30 minutes.

Crispy roast potatoes with rosemary and thyme

Roast Brussels sprouts

Ingredients

8 Brussels sprouts (serves 2)

6 small white potatoes (serves 2)

A few cloves fresh garlic or minced garlic paste

2 tablespoons of olive oil

1 tsp of mixed herbs

A pinch of salt and pepper

A baking tray / baking sheet / jelly pan (whatever you like to call it)

Method

Line a baking tray with foil. Set your oven to 400F.

Prep your veggies: give the Brussels sprouts a good wash and check that the outer leaves are clean. Slice them in half lengthwise. Wash your potatoes and either cut them into similarly sized pieces or leave them whole and poke a few fork holes in them. I used very small young potatoes because they don’t need to be peeled and they cook as quickly as Brussels sprouts (win!) but you can use whatever you like. Fingerlings and sweet potatoes both work beautifully with roasting.

Freshly washed brussel sprouts

Arrange: it’s very important to lay your veggies flat on a baking sheet with enough space between them. Don’t pile them on top of each other and don’t pack them in! Doing so will restrict the airflow between them and result in more of a steaming effect rather than roasting, and your veggies may end up soggy. For this reason, it’s also important to use a baking sheet rather than a Dutch oven, casserole or some other deep sided dish — the baking sheet allows for air exposure from all sides enabling the perfect roast.

Get your basting mix ready: I throw some olive oil, salt, pepper and herbs (rosemary and thyme are great here) into a little dish and shake well. Arrange your veggies on the baking tray and drizzle the mix over the veggies. You can toss to make sure they’re well coated or you can use a basting brush. Some people like to add balsamic vinegar (experiment above) or brown sugar to the basting mix. I prefer to add a touch of garlic.

Now, it’s important to note at this point that olive oil is your friend: coating your veggies in oil will ensure that they brown evenly, cook faster and don’t dry out. Olive oil also makes it easier for your body to absorb many of the fat soluble nutrients contained in the vegetables. Still, no need to go overboard.

Photo Oct 20, 8 11 03 PM

Pop your tray in the oven, sit back for 20 minutes and wait for your veggies to roast.

When the veggies look like they’ve caramelized, pull out the tray (with a thick oven mitt), grab your veggies with tongs, serve and…profit.

Summer Veggie Quinoa Salad

We were hit by a monster storm earlier this week, but after all the rain, thunder and lightning, it feels like summer has finally arrived. The weather’s been beautifully warm all weekend, the light’s been golden and Bondi has been packed.

Early summer (and early fall) are my favorite times of year. It’s weird to think of mid-October as “early summer”, but that’s how life goes for us here in the Southern Hemisphere. I love this time of year not just for the weather, but for the food. Plump blueberries, bright strawberries, sweet papaya and juicy mangoes have flooded the market aisles. Fresh ears of corn, bunches of kale and piles of multi-coloured tomatoes are overflowing from their crates. Summer is a time of both abundance and lightness. It’s the perfect time for salad.

Here’s the all-star I whipped up today.

Photo Oct 19, 2 19 06 PM — Summer Veggie Quinoa Salad

Isn’t it pretty? I made a big batch and stuck it in the fridge. The worst thing, if you’re trying to eat healthy, is to come home from work or the gym, tired and hungry, and find yourself resorting to Thai delivery. I’ve been guilty of this many a time, so I now use my Sundays to prep for the week ahead and make sure I have something nutritious and filling on hand.

This salad is completely vegetarian and uses quinoa as the base, which means it’ll stay good in the fridge for several days. Quinoa, in case you’ve been living under a rock, is loaded with protein, fiber and minerals. It’s also gluten-free and low GI, which means it’ll keep you feeling full longer. Quinoa is so nutritious that it’s been designated a “super-crop” (not just a super food!) by the UN Food and Agriculture Organization. Demand for the seed has exploded over the last few years and led to price swings and short supply. If you’re cooking with quinoa for the first time, the most important thing to keep in mind is to wash it extremely thoroughly. Unwashed quinoa is coated in saponin, a bitter-tasting substance that protects it from birds and insects. Warning: cooking your quinoa without first giving it a good rinse may result in an unhappy stomach!

tricolour_quinoa — I use a mix of red, white & black quinoa for a lovely nutty flavor and crunchy texture

Alright, disclaimers done, let’s dive in:

Ingredients

2-3 cups of quinoa
4 cups of water (or vegetable broth)
3-4 cups of your favorite summer vegetables (I used a handful of baby roma and yellow grape tomatoes, some green beans, a bunch of purple baby kale, one small cauliflower, four zucchinis and one cup of red cabbage)
Persian feta (you could also use goat cheese)
Crushed walnuts
Garlic and ginger paste
Olive oil

Method

Rinse the quinoa thoroughly and place in a big pot with roughly twice the amount of water. I like to throw in a cube of vegetable bouillon once the water heats up. It brings a wonderful flavor to the quinoa and makes it delicious by itself. You could also use homemade veggie stock if you prefer. To cook the quinoa, bring the water to a boil and simmer on low heat until all of it has been absorbed (about 15 minutes). Fluff and set aside in a big bowl.

I top and tail these and slice them length wise

Ready for roasting

In the meantime, prep your veggies. I like to roast my zucchini and cauliflower with a little bit of olive oil, salt and curry powder. I recently discovered this deceptively simple roasted cauliflower recipe by Summer Tomato and it’s become my go-to. It involves first steaming the cauliflower by covering the roasting tray with some foil and then roasting uncovered to get the florets all brown and crispy. Yum!

This whole process should take you about 20 minutes. I must warn you though that, at this point, you’ll be tempted to devour your delicious roast veggies and leave nothing for your salad. Don’t panic! Just remember to make a bigger batch so that you have enough for now and for later 🙂

My summer veggie plate in varying states of readiness

Green beans cooking in garlicky goodness

Now for the other veggies. When it comes to green beans, I like to blanch them: throw them into a pot of boiling water with some salt, drain with a slotted spoon after 2 minutes and plunge into an ice bath to halt the cooking. Set aside.

Next, throw some olive oil, garlic and ginger paste into a frying or sauté pan and drop in the green beans, the thinly sliced red cabbage and a handful of kale. I used baby purple kale because it doesn’t need slicing or de-stemming and cooks faster than regular kale. Add some salt and give your veggies a good stir. Cook until the cabbage and kale are wilted and tender (5-10 minutes).

Photo Oct 19, 12 40 24 PM — I love these colors

Time to assemble your masterpiece! The quinoa should be nice and cool by now. Crumble a handful of walnuts (or almonds) and stir them through. Next, add your sauteed kale, cabbage and green beans and mix in your roasted cauliflower, zucchini and fresh halved tomatoes. The juices from the veggies will add some depth to the flavor, but we’re not done yet: crack open that jar of Persian Feta and scoop out a big hunk.

Photo Oct 20, 5 56 58 PM — Persian Feta is spelled with two ‘t’s, so as not to upset the Greeks 😉

I’m obsessed with Persian Feta. It’s very popular in Australia and is basically a marinated, less salty and more versatile version of its Greek cousin — I eat it slathered on Turkish bread, on kebabs / in wraps and as a dip. It works perfectly in this salad because it’s creamy and flavorful but retains its form as you distribute it through the quinoa and veggies. Harris Farms does a beautiful Persian Feta with garlic and dill (not pictured), but if you aren’t able to get it locally, you could sub it with goat cheese or you might consider making your own. A fellow blogger in Paris has an easy guide to marinated feta right here.

Give the whole thing a nice big stir and voilà! Your salad is ready to devour (or to cover and store in the fridge for later). Enjoy 🙂

Some Scary Stats on Obesity

Obesity USA 2010 — Obesity Rates for American Adults - it's a fat south and a skinny Colorado

After making the previous post, I was browsing through the latest “F as in Fat: How Obesity Threatens America’s Future 2010” report and found some interesting stats.

2/3 = Fraction of US adults that are overweight (BMI of 25-30) or obese (BMI of >30).
1/3 = Fraction of US children (age 10-17) that are obese or overweight.

And, from a great pro-vegetarian website –

3x = The rate of prevalence of obesity amongst meat-eaters vs. vegetarians.
9x = The rate of prevalence of obesity amongst meat-eaters vs. vegans.

Also, take a look at this for a candid evaluation of the benefits and downsides of a vegetarian / vegan diet.