EPISODE 5: HOME SWEET HOMEGROWN, Grow Indie gardens, The Joyful Elephant, Stir-fry Shepherds Pie and Vegan Breakfast Bowl

We travel to the Grow Indie test gardens to meet DIy gardener and book author Robyn Jasko.

In the kitchen, we make a Stir-fry Shepherds Pie with Wasabi Mashed Potatoes, followed by a breakfast or dessert of a Rice Bowl with Stone Fruits, Ginger and Cinnamon topped with an pretty pistachio garnish.

Finally, we meet Lehigh Valley nutrition coach Michelle of The Joyful Elephant, who helps people transition to a plant-based diet.

STIR-FRY SHEPHERDS PIE with WASABI MASHED POTATOES

  • 4 russet potatoes, peeled
  • 3 portobello mushrooms, chopped
  • 1 large yellow onion
  • 1 block tempeh, crumbled by hand
  • head of broccoli, florets cut into bite-size pieces
  • 1/4 green cabbage, chopped

Boil a pot of water on the stove, enough to cover the potatoes, and add salt. Boil until potatoes are soft, about 20-25 minutes. Drain and set aside to cool.

Add 1 Tbsp olive oil to a large pan, then add the onions and mushrooms. Let the onions get translucent, about 4 minutes. Stir to avoid the veggies sticking to the bottom. Add the crumbled tempeh to the pan, letting it brown and stirring so it doesn’t burn.

If the veggies are sticking to the bottom, add a little soy sauce or Bragg’s to loosen them up.

Add the broccoli and cabbage to the pan. Make the dressing (if you haven’t done so) and add that, stirring it through the veggies. Let veggies cook until broccoli is crisp-tender, about 5 minutes.

DRESSING/SAUCE for Stir-Fry

  • 2 Tbsp tamari/soy sauce/Bragg’s
  • 2 Tbsp olive oil
  • 1/2 Tbsp agave
  • juice of 1 lemon
  • 1 inch ginger, grated
  • 4-5 cloves of garlic, grated

Whisk everything together in a small bowl.

Vegan Stir-fry Shephards Pie with Wasabi Mashed Potatoes

WASABI MASHED POTATOES

  • 4 peeled, boiled potatoes, cooled off
  • 2 Tbsp water, with 1 tsp veggie broth base (or just veggie broth)
  • 1 tsp wasabi paste (more or less to taste)
  • pinch of salt

Use a potato masher to mash potatoes — or if you have a fancy mixer, use that! When potatoes are mashed, add remaining ingredients. You don’t need to add vegan butter or oil, but you can for a richer flavor.

Note: DO NOT EVER “mash” potatoes in a food processor. They get very gummy and are… awful.

ASSEMBLE the Dish

Turn oven to Broil. In a casserole dish, dump the veggie mixture and make an even layer. Add mashed potatoes on top. Add fresh cracked black pepper. Put the dish in the oven til the potatoes start to brown, about 10 minutes (but keep and eye on it, your oven may be different!)

—————-

Vegan Breakfast Rice Bowl with Stone Fruits, Ginger and Cinnamon

STONE FRUIT and GINGER CINNAMON RICE BOWL

  • 1 and 1/2 cups cooked brown rice (or grain of choice)
  • 2 peaches, chopped
  • 2 purple plums, chopped
  • 1/2 cup blueberries

DRESSING

  • juice of 1 lemon
  • 1-2 inches ginger, grated
  • 1 Tbsp agave
  • 1 tsp cinnamon
  • 1 tsp vanilla extract (use the good stuff!)
  • chopped pistachios to garnish

Add rice and fruits to a large bowl and mix. Add dressing and mix with rice and fruit. Get a handful of shelled pistachios,  wrap in saran wrap, and use a hammer (or heavy object) to gently crush them into pieces, and use them to garnish the bowls.

.     .     .     .     .

The People We Meet

Robyn Jasko of Grow Indie, and Home Sweet Homegrown with Jaime K of Save the Kales!

Meet Robyn Jasko, author of Home Sweet Homegrown  book and gardener extraordinaire! Robyn runs the Grow Indie test gardens in Kutztown PA,  and GrowIndie.com, an AMAZING website and resource for all things DIY/organic gardening.

Meet Michelle of The Joyful Elephant – Plant Based Nutrition Support. Michelle is a food coach and works with her clients to meet their health and dietary needs through education, hands-on work, and support to help people make a smooth transition into plant-based nutrition. Michelle is certified through courses from two of the top plant-based doctors, T. Colin Campbell (as seen in the film Forks over Knives), and Dr. Fuhrman of the Eat to Live program.

Michelle of The Joyful Elephant, and Jaime K of Save the Kales!

LINKS:

The Joyful Elephant facebook page

The Joyful Elephant website

Grow Indie facebook page

Grow Indie website

“Home Sweet Homegrown” by Robyn Jasko, book order site

Advertisements

Fill your belly, fill your heart.

You can’t possibly imagine how excited I am to bring you the very first cooking video!

(!!!!!!! This needs more exclamation points!!!!!!!)

I have a Valentine’s Day themed show, and today you’ll learn to make Moroccan (heart)Beet Salad and Sauteed Purple Kale.



(Disclaimer: As the first video, it was also a lesson in lighting, angle, and amount of spoken information. I’m learning and am looking forward to improving for the next video! Please bear with me as I get the hang of this – I’m doing everything by myself!)

Part 1

Part 2

Part 3 (not part 2…. as it says in the beginning… I was too excited to count!)

Moroccan (heart)Beet Salad

DRESSING:

  • 1/3 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1 Tbsp agave nectar (as a substitute for honey)
  • 1 Tbsp dijon (spicy brown) mustard
  • 1 Tbsp cumin
  • 1 tsp corriander
  • 1 tsp cumin
  • 1/2 tsp cinnamon
  • 1/2 tsp allspice

SALAD:

  • 1 cup quinoa
  • 2 cups water
  • 2 bunches beets, with greens intact (if you choose to use them)
  • 1 cup cherry tomatoes, cut in half
  • 1 cup red beans (or lentils; chick peas)
  • 1 red pear, diced


Put quinoa in a pot with the water. Bring to a boil, cover with lid, and turn heat to medium-low. Cook until all water is evaporated, about 15-20 minutes. Cut green stems off beets. Put whole beets into a pot so they are covered in water. Bring to a boil, cover with lid, and turn heat to medium-low. Cook until beets are soft and can be easily pierced with a knife, about 30 minutes. Remove the stalk from the beet greens so you have only the leafy green part. Run your knife through the stems to make smaller slices. Steam the greens until done, about 4-5 minutes.

Add tomato, beans and pear to a large mixing bowl. In a small bowl, whisk together the Dressing ingredients. When beets are done cooking, cut off stems and tails and peel the skins. Slice into 1/2-inch thick discs. Use a heart-shaped cookie cutter on the beets to make the heart shape. Add quinoa to the mixing bowl with half the dressing and stir. Add greens and beets to the bowl with the remaining dressing, and stir.

***OOPS! I shot the entire video only to realize afterwards I had been saying the incorrect ingredient the entire time – woopsies! So anytime you hear me say “cous cous”, please substitute that for QUINOA (pronounced “keen-wa”). Quinoa is the grainy ingredient used in this recipe!***

Sauteed Purple Kale

  • 1 bunch purple kale
  • 2 Tbsp olive oil
  • 1 small red onion, cut in half and sliced lengthwise
  • 3 cloves garlic (or less to taste) minced
  • pinch hot red pepper flakes
  • 1 Tbsp red wine vinegar

Cut stems off kale, roughly chop the leaves. Steam until done, about 3-5 minutes. Heat oil in a skillet. Add onion and sautee for about 8 minutes, until onions are soft and translucent. Add garlic, vinegar, and red pepper flakes and stir about 1-2 minutes. Add steamed kale and toss with ingredients for 2-3 minutes.

Thanks for watching! Your support has meant the world to me!



“I’ve known what it is to be hungry, but I always went right to a restaurant.” -Ring Lardner

With always increasing numbers of obesity rates in the United States, it’s easy to forget that so many people are struggling to find food. (We all know a lot of obese people, and may not be able to think of anyone considered hungry or starving.) Sadly, both those with too much and too little to eat may suffer from malnutrition.

Eating a plant-based diet can directly help your own health as well as the health of others on a more global plain. You don’t even have to be vegan or vegetarian for your actions to affect others in a positive way! ANYONE can do this by incorporating more whole, plant-based foods in their diet. Isn’t that easy!?

“To supply one person with a meat habit for a year requires three-and-a-quarter acres of land. To supply one vegetarian with food for a year requires one half-acre. To supply a vegan requires only one-sixth of an acre. In other words, a given acreage can feed twenty times as many people eating a vegan diet as it could people eating a standard American diet.

Lester Brown of the Overseas Development Council has estimated that if Americans were to reduce their meat consumption by only 10 percent, it would free over 12 million tons of grain annually for human consumption. That, all by itself, would be enough to adequately feed every one of the 60 million human beings who will starve to death on the planet this year.” John Robbins, “Diet for a New America”. pg 352

I love food. I love cows. Cows love food. But if we give them all the hearty grains to eat just so we can later eat the cows, we lose a lot of food for people! It’s like saying “Hello Cow! I bought too many groceries this week. I guess I could take it to a food shelter. But what the heck, I’ll just give it to you because I want you to taste more delicious when I eat you up!”

Vegetarians hear a lot of silly things by people who feel a need to belittle their diet choices. A common jab is “Why don’t you take all the energy you put into trying to save animals and worry about people instead?” But au contraire. As you can see, if we all made a little more effort to cut out the middle-man (middle-cow?), we could all be healthier, happier and full.

Bonus tip: Cows are natural vegetarians! Funny no one asks them how they get their protein…

Welcome mat

I’m so happy you’re here!

If you’ve ever asked yourself, “How the heck do I cook dried beans? Do mustard greens really taste like mustard? Can I turn tofu into something even my meat-eating friends will enjoy?” the short answers are 1) It just takes a little planning 2) YES and they will blow your mind! 3) they will sing tofu’s praises and lower their cholesterol in one fell swoop.

I’m just getting started, so please stay tuned for cooking videos, product reviews and helpful tips.

Me and my partner in crime, Pierogi, can’t wait to get going, and we’re so thrilled you’re joining us. See you soon!