Pan Roasted Root Vegetables

I love to cook ahead. This summer when it was ridiculously hot outside, I tried as much as possible to make things far ahead and then stick them in the fridge to re-heat or eat cold later. These vegetables are not only really good for you, but they are delicious and versatile. You can eat them as a side but one of my favourite things is to toss them in a salad with quinoa or millet and then pile the works on some fresh spinach and arugula mix. Don't worry, that recipe is coming too!

You can play around with this recipe as much as you want, but the method is much the same. Reduce or increase the veggies as much as you want, omit the ones you don't like altogether, it's all up to you. Rosemary can be substituted with thyme, you could try seasoned salt if you wish, or fresh cracked pepper. I find that the beets tend to cook slower than anything else so when you cut them into small wedges or moons, try doing them fairly thin.

If you think your kids will never eat this, I challenge you to get them involved in the prep (except peeling purple beets, maybe-unless you have a hose nearby). In my experience cooking with kids,  they will often say they hate things but when faced with a roasted, slightly caramelized vegetable, they can't resist. It's all in how you cook those vegetables, folks. You will be surprised. Trust me. Get them to help stir the veg in some oil and arrange them on the pan. Be careful, though. Once those kids zero in on a favourite vegetable you may not get to eat any.

Yield: around 10 cups of vegetables

 Ingredients:

1 medium sweet potato, peeled and chopped into 1/2 inch cubes
2 medium Yukon Gold potatoes, peeled and chopped into 1/2 inch cubes
4 carrots
3-4 parsnips
2 medium purple beets
2 medium golden beats
2 medium Yukon Gold potatoes

2 springs fresh rosemary
3 Tbsp light olive oil
salt and pepper

Directions:

1. Pre-heat oven to 425 F. Line a large rimmed baking sheet with parchment paper.

2. Toss the Yukon gold potatoes with 2 tsp of olive oil, salt, pepper, and a good pinch of minced rosemary. Spread them on the baking sheet.


3. Toss the sweet potatoes with 2 tsp of olive oil, salt, pepper, and a good pinch of minced rosemary. Spread on the baking sheet beside the Yukon golds.

4. Continue with the other veggies in the same manner-tossing with oil, salt, pepper, and rosemary and spreading on the sheet. The reason I don't mix them all together is that sometimes the veggies are finished at different times, and this  makes it easier to remove some from the pan early if I need to. Also, because those purple beets will change the color of everything if you toss them all together.


5. Bake the veg for about 35-50 minutes, checking frequently, until fork tender and lightly browned. Some may be finished ahead of others, and because you've divided the vegetables into rows it will be easier to scoop say, all the parsnips off the pan and let the beets cook longer.

6. Let the vegetables cool on the stove top before serving, or cool to room temperature before putting in a sealed container in the fridge. The vegetables will keep for about 4 days and you can use them as a side, toss them in salads, etc.



Inspired by Eating Well 

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Tomatillo White Bean Chicken Chili

Chock full of beans, spicy peppers and tender chicken, this chili is something spicy to brighten up your day. I have brought it to work often year round, and every time I heat it up in the microwave, people are inevitably drawn to the staff room by the smell.

“Oh my goodness,” they peer into the bowl and inhale deeply, “What ARE YOU EATING? It smells amazing!” Honestly it really does. I’d daresay I’m addicted to this chili, if I were to be completely truthful. I’ve made it more times last year than any other soup or stew. Besides the fact that it’s delicious, it also packs really well in a lunch box and stands up to the freezer, which is a must in my house.

Tomatillos, which were a mystery to me at the grocery store, can be found in the produce section. In Superstore I found them with their papery husks removed, encased in plastic film on a styrofoam tray. In Save on Foods, they are often in a basket with the paper husks still hiding the green fruit within.

What is a tomatillo, you ask? Check out this great article from What's Cooking America. They look like a green tomato once you peel off the husk, but they are actually related to a gooseberry.

You don’t have to do much with them in this recipe other than wash and the roast the tomatillos and a hot pepper in the oven before chopping and adding to the pot. They add some wonderful flavour and your tomato hating children may let mild (and yet tasty!) tomatillos pass without knowing what they are. Use this to your advantage!

A word about hot peppers while we are here; always start small. I usually use 1/2 of a seeded hot chile, and that’s enough for me. You can use more if you wish, and here is where you may want to experiment a little so that you can judge for yourself and your family how much heat is appropriate. Also, be sure to prick the pepper well with a knife before you roast it; otherwise, the little thing will explode all over your oven and you’ll have nothing left for your chili. Roasting the chile allows flavour without as much bite. If you choose to not roast the chile but instead saute it along with the onions (which I have done before when I forgot the roasting step), be sure to use caution. Not only are those hot pepper juices going to make your dish hotter than if you roasted it, but I’ve had long lasting burning sensations in my fingers just from handling hot peppers for chopping. Not to mention if you forget and rub your lips or eyes-ouch! Gloves would probably be a good idea. I remove the seeds of the chile, and therefore a good deal of the heat, but I’m finding that the chiles I’ve been using still have a good amount of bite even without the seeds.

Yield: 4-6 servings

Ingredients: 

1/2 -1 hot chile (I use the mixed hot Gusto ones from Windset Farms)
1/2 sweet red pepper, diced
2 medium onions, chopped
3/4 lb  to 1 lb of fresh tomatillos
5-6 boneless, skinless chicken thighs
1 small bunch of fresh cilantro
3 cloves of garlic, peeled and minced
1 1/2 Tbsp arrowroot starch, mixed w/ 2 Tbsp cold chicken broth OR 1/4 cup flour
3/4 tsp salt 1/4 tsp pepper
1 tsp ground cumin
1 tsp coriander
small can of green chiles
4 cups low sodium chicken broth
3 cups white beans (cannelli or white kidney beans, or other small white bean)
1 lime

Directions: 

1. Pre-heat the oven to 350 F and line a rimmed baking sheet with foil or parchment paper.


2. Score the bottom of each tomatillo with a knife in an X shape and give the hot pepper a good stab or two. If you don’t do this, they will explode in your oven as they roast.

3. Roast the tomatillos and peppers for about 15-20 minutes until they are softened and browned a little. Once they are cool enough to handle, chop the tomatillos and hot pepper. While you are waiting, chop the stems off the bunch of cilantro and set the leaves aside. Chop up the stems finely.

The roasted tomatillos become all browned and squidgy, just perfect to chop for a chili

4. In a large, deep skillet, saute the chicken thighs over medium heat with a bit of oil until browned on both sides; remove to a plate and set aside. Once they are cool enough to handle, chop into bite sized pieces.

5. Add the onions, sweet red pepper, garlic, hot chile, and cilantro stems to the pan. Stir and cook until softened and fragrant; about 3 – 4 minutes. Sprinkle with cumin, salt, pepper and coriander. Continue to saute about a minute longer.

6. Sprinkle flour (if using. If not, skip this step) over the vegetable mixture and continue to stir and cook another minute or so. Gently add the broth, stirring and loosening up the browned bits on the bottom of the pan. If you are using arrowroot starch mixed with a little cold chicken broth as your thickener, add it here. Stir and heat through.The mixture will thicken slightly.

7. Add the beans, roasted tomatillos, roasted hot pepper, canned green chilies, and chicken. Bring the mixture to a boil, then turn the heat down to low and simmer for about 20 minutes.

8. Before serving, zest the lime over the pot before cutting it in half and squeezing in the juice. Chop the cilantro leaves and add to the chili just before serving. Taste and adjust the seasonings. You can top the chili with crushed tortilla chips and/or avocado slices when serving, if you like.

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Roasted Veggie and Farro Salad with Honey Lemon Dressing

Awhile ago, my friend Maria and I made a trek to Costco for household supplies and while we wandered the aisles of giant jars of peanut butter and cases of toilet paper, we came across someone offering samples of farro. I had never seen the grain at a store before, but here and there in recipe books I had seen the name. Farro is a nutty, chewy grain that is really quite tasty. We found it for fairly cheap (around $5 for a big bag).

Allergy alert: if you need to be wheat free, substitute either brown rice or barley for the farro and cook them according to their package directions with the appropriate amount of chicken broth.

This salad is really tasty. Sweet roasted veggies, chewy grains, salty feta, and a bit of spice from the harissa are a really great combination. I also have a pile of ripe avocados hanging around on my counter and decided to chunk one up and toss it in, which was a great idea. This recipe doesn't give you a huge portion but it's really satisfying and nice to take to work for lunch. Don't be worried about not finding harissa either-I haven't been able to for years, but finally a friend gifted me some. It's just a spicy paste or oil, and you can substitute a little chili powder without a problem. It's a great way to use up some extra veg, and I love the sweet and slightly charred roasted veggies. I normally don't eat parsnips often, but in this salad with the feta and mint they are very, very good.

Ingredients:

1 cup uncooked farro
4 cups water or chicken broth
olive oil
1/2 pound carrots (about 4 medium)
1 lb parsnips (about 2-3 large)
fresh cracked pepper
salt

1-2 avocados

1/4 cup chopped fresh mint leaves, plus more to taste

3/4 cup (4 oz)  crumbled feta 

Dressing:

5 tbsp olive oil
1/2 tsp harissa, to taste (or sub some chili powder to taste)
1 tsp honey
2 tbsp freshly squeezed lemon juice and some lemon zest
pinch ground cumin

Directions:

Pre-heat oven to 400 F.

In a medium sized pot, bring the farro and chicken broth to a boil. Turn the heat down to low and simmer about 20-25 minutes, until tender. They should still have a bit of bite but not be crunchy. Drain well and set aside to cool.

While the farro is cooking, peel and chop the carrots and parsnips into matchstick sized pieces, about 2-3 inches long. Toss them with about 1 tbsp of olive oil, salt and pepper and roast on a baking sheet for about 20 minutes, stirring occasionally, until browned and tender. Remove from the oven and set aside.

In a bowl, whisk together the dressing ingredients together. Set aside.

In a large bowl, toss together the cooled farro, roasted vegetables, mint and feta. Drizzle the dressing over top and give it a good toss. Serve topped with chunks of avocado, fresh cracked pepper, and a little more freshly chopped mint leaves.

Serves 4-6 as a side dish

Adapted from Smitten Kitchen

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Corn, Black Bean and Barley Salad

This week, before school was actually in session (which would mean back to work for me), I went back to work to take a course. What? A week early of sitting and learning, packing lunches and taking tests?

It's kind of hard to go back early. One thing that makes the day a lot better is a really good lunch, and while I made this for dinner one day this week there was enough leftovers that it became lunch as well. I think teenagers and even older kids would probably really like this for lunch. I also packed some yogurt, an apple, and some cheese with crackers and it was really quite satisfying. If you want to add some protein, sauteed garlic shrimp or grilled chicken is a nice touch as well.

A tip about the corn: a good way to cut the kernels off without them flying everywhere is to place your cutting board inside a rimmed baking sheet. Then hold the cob at one end, balance the other on the cutting board, and slice downward. The kernels should be contained somewhat by the baking sheet. A bundt pan works well too, but I don't have one and the baking sheet worked just fine.

Ingredients:

1/2 cup pearl or pot barley
1 1/2 cups low sodium chicken broth
2 ears fresh corn, with the kernels cut off
1 cup black beans (about half of a 19 oz can), drained and rinsed
1/2 red or yellow bell pepper, seeded and chopped
1 small tomato, seeded and diced
1/2 ripe mango, peeled and diced
1/4 purple onion, finely chopped
1/4 cup fresh chopped cilantro or flat leaf parsley
1 avocado

Dressing:
1/3 cup olive oil
1/4 cup freshly squeezed lime juice
1 tsp cumin
1 tsp liquid honey
garlic clove (grated or minced)

Directions:

Measure out the barley into a dry medium sized pot. Over medium heat, toast the barley a little. It should  become golden and you'll be able to smell it. Don't leave the stove or ignore it, because the barley can go from toasted to burned pretty quickly. Just stir it around and watch it. When you can smell it and it's all warm and toasted, add the chicken stock. Bring the mixture to a boil, then put the lid on and turn the heat down to low. Cook for about 40 minutes. The broth will absorb and the barley will be plump and cooked.  Cool to room temperature.

In a heavy saucepan, saute the corn in a bit of oil until golden and cooked. Cool.

In a large bowl, toss together the beans, cooled sauteed corn, bell pepper, tomato, mango, onion, and cilantro. Toss with the barley.

Whisk together the dressing ingredients until they are well mixed and pour about half the dressing over top of that salad. Toss, then add the avocado and add more dressing to taste if you feel the salad needs it, as well as salt and pepper. I didn't use all the dressing. Store the leftover in a Mason jar with a lid in the fridge

Serve the salad immediately.

Makes 4-6 servings

Adapted from Spilling the Beans

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Quinoa and Barley Salad

This was my first time cooking quinoa. The stuff was actually kind of hard to find here, and wow! So expensive! For a small bag in some places it was about $8, which seemed kind of over the top. I did eventually find a small box of it that seemed more reasonable, so I thought I'd try this recipe since it's a little different from what I usually make.

Hubs refused to try it, but Kevin smacked his lips, took thirds, and asked me to make it again. I served it with seared steak for Kevin, and roasted chicken breast for me and Hubs. The portions might seem small but they are actually kind of filling, so don't worry. If you wanted to add some chopped nuts, like pecans or almonds, it might add a nice crunch.

What is quinoa, anyway? Check out this site for some info.

Adapted from Canadian Living October 2006Salad:
2/3 cup barley
1/2 cup quinoa, rinsed
1/2 cup each finely diced carrot, celery, onion, sweet red pepper, and zucchini
1/2 cup finely diced cucumber
1 tbsp chopped fresh parsley and mint
1 tsp chopped fresh thyme

Dressing:
1/4 cup extra virgin olive oil (I found this to be a bit much. I'd reduce it a little)
2 tbsp white wine vinegar
1 tsp grated fresh ginger root
1 tsp dijon mustard
1/4 tsp salt and pepper

First, cook the barley. Bring 1 1/3 cups of water to a boil, adding a pinch of salt. Add the barley, cover, and reduce the heat to low. Cook until tender and all the liquid has been absorbed, for about 30-40 minutes (watch it carefully). I ended up adding more water. Let cool.

In a different pan, bring 1 cup of water and a pinch of salt to a boil, then add the quinoa. Cover and turn down the heat to low and let it simmer for about 15 minutes, or until all the water is absorbed and the quinoa is tender. Allow to cool.

Meanwhile, saute up the celery, onion, red pepper, and zucchini in a little olive oil until just tender crisp. Allow to cool.

In a large bowl, toss together the cooled quinoa, barley, veggies, cucumber, mint, thyme, and parsley. Set aside. In a small bowl, whisk together the oil, vinegar, ginger, mustard, salt and pepper. Pour dressing over the salad and toss to coat.

You can make this ahead and then chill for up to 24 hours! Store in a sealed, airtight container.

Makes 6 servings.

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Mediterranean Rice Salad

Salads don't have to be all about lettuce and veggies; sometimes a nice grainy one will do. This is a perfect accompaniment to grilled meats and is nice enough to serve to company or take to a BBQ. I have often left out the currants, but I do like the bit of sweetness that they add to the dish. I like to use fresh orange juice-meaning I buy some really great oranges and then squeeze them myself, but first I like to get a little of their zest into the dressing as well. You could use juice from a tetra pack, but I think the fresh is a little nicer.

Adapted from Canadian Living

1 1/2 cups long grain rice (allergy substitution: try quinoa or sorghum, even barley)

1/4 cup dried currants (optional)

1/4 cup chopped onion (try green onions or even red onion)

2 carrots, peeled and grated

1 zucchini, grated

Dressing:

1/2 cup orange juice

1/4 cup chopped fresh mint

3 tbsp olive oil

2 tbsp rice or wine vinegar

1 tbsp liquid honey

1 tsp salt

3/4 tsp each ground cumin and coriander

1/2 tsp each paprika and pepper

Cook rice as you normally would. Remove from the heat and stir zucchini, onions, currants, and carrots. Set aside. Mix dressing ingredients together in a bowl and pour over salad. Mix well. Cover and refrigerate for about 2 hours or until chilled.

Makes 8 servings

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