Sustenance Stew

Sustenance Stewby Tess Masters
The Blender Girl

I’m a sucker for stew, and this one is seriously delicious and so quick and easy. The combination of rich, creamy almond butter, sautéed sweet potatoes, and spices will make you mmmm your delight at every bite. This hearty dish, loaded with protein (the optional greens and seeds add even more), is an alkalizing, immune-boosting, chlorophyll-rich crusader.

Serves 5 to 6

Cauliflower Eice

2 medium heads cauliflower, cut into florets
¼ cup (60ml) extra-virgin olive oil
1 teaspoon natural salt, plus more to taste

Stew

1 tablespoon grapeseed oil or extra-virgin olive oil
1 medium yellow onion, roughly chopped
2 teaspoons minced garlic (about 2 cloves)
Natural salt
3 cups (720ml) vegetable broth
2 (14.5-ounce/411g) cans whole tomatoes with their juice
1½ tablespoons minced fresh ginger
¼ teaspoon red pepper flakes
4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes
3 cups (210g) chopped broccoli florets
4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)
1/3 cup (43g) roasted almond butter
½ cup (14g) loosely packed finely chopped cilantro
1 medium avocado, pitted, peeled, and sliced
½ cup (80g) sliced raw almonds

optional boosters

¼ cup (35g) shelled hemp seeds
1 tablespoon chia seeds (black or white)
¼ cup (10g) pea greens

To make the cauliflower rice, preheat the oven to 375°F (180°C). Line a large baking sheet with a silicone liner or parchment paper.

Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.

Transfer the “rice” to the prepared baking sheet and bake for 15 minutes. Stir with a spatula or wooden spoon and continue to roast for another 15 minutes, until the “rice” begins to brown. Set aside until ready to serve.

To make the stew, in a large pot over medium heat, warm the oil and sauté the onion and garlic with a pinch of salt for about 5 minutes, until the onion is soft and translucent.

Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir the sweet potatoes and broth mixture into the sautéed onion. Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender. Add the broccoli and simmer for another 5 minutes. Stir in the chard and almond butter and simmer for another 5 minutes, until the chard is just wilted. The broth should be absorbed and you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.

To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.” Top with the avocado and sliced almonds and sprinkle with the hemp seed and chia seed boosters. Finish by topping with the pea greens booster.

Nutritional Facts (per serving, based on 6 servings)

calories 126 kcal | fat 9.6 g | saturated fat 1.4 g | sodium 324.8 mg | carbs 8.8 g | fiber 2.8 g | sugars 4 g | protein 3.6 g | calcium 68.6 mg | iron 1.8 mg

CREDIT: Reprinted with permission from The Perfect Blend, copyright 2016 Tess Masters. Published by Ten Speed Press, an imprint of Penguin Random House LLC.
Photography Copyright 2016 by Anson Smart

Show 202, December 17, 2016: Cara Mangini, The Vegetable Butcher, Little Eater, Little Eater Produce & Provisions, Columbus, Ohio

Cara Mangini, the Vegetable ButcherThe skills of butchery meet the world of fresh produce in The Vegetable Butcher – How to Select, Prep, Slice, Dice, and Masterfully Cook Vegetables from Artichokes to Zucchini authored by Chef Cara Mangini. This well-researched, essential, inspiring guide demystifies the world of vegetables. Along the way Mangini shares over 150 mouthwatering recipes that put vegetables front and center.

Cara Mangini comes from a long line of butchers. Her Italian grandfather and great-grandfather gracefully cut tenderloins and butterflied chickens for a living. Mangini also wields a knife, but hers is used against the curves of butternut squash and stalks of freshly picked Brussels sprouts at Little Eater, her vegetable-inspired restaurant, produce stand, and artisanal foods boutique in Columbus, Ohio.

Mangini’s basic recipes provide foundational methods that every cook should know – how to steam or saute spinach, the art of making crispy fingerling potatoes, how to perfectly pan-roast Brussels sprouts, and much more. From there she serves up an array of creative recipes that celebrate the soul-satisfying flavor of each vegetable – Orange-Shallot Fiddlehead Ferns and Ricotta Crostini, Cardoon and Fontina Bread Pudding, Parsnip-Ginger Layer Cake with Browned Buttercream Frosting, and many other sure-to-be new favorites.

For Fall Sweet Potatoes are a worthy addition to any meal. With Hanukkah days ahead a timely recipe of Cara’s in the book (Page 286) is her Sweet Potato Latkes with Cranberry Chipotle Jam and Sour Cream. “These sweet and crispy pancakes are my favorite holiday hors d’oeuvre.” Easy to prepare…

Author and Chef Cara Mangini (by popular demand) encores with us from Columbus, Ohio.

 

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