Greek Pita Pockets with Zesty Olive Tapenade

{Vegetarian friends: This meal would be fantastic with diced tofu instead of chicken.}

Greek food, to me, has all the makings of a healthful, simple, and easy-to-prepare weeknight meal. The ingredient and flavor combinations are endless, but there are three things that, to me, make Greek food what it is: Lemon, dried herbs, and feta cheese.

If you, too, are a fan of feta, you probably understand that there isn’t much it doesn’t taste good with. It adds a pop of flavor to these pita pockets along with the most delicious, versatile spread with basil, garlic, cherry tomatoes, kalamata olives, and marinated artichokes.

This pesto, olive, and artichoke tapenade is a repeat customer in my meals. Originally inspired by my friend Kelly and her stellar cooking, it’s only natural that whenever I house sit for Kelly (and her beautiful, spotless kitchen) I must make the tapenade. Thus, with the help of Kelly’s kitchen, this Tuesday night dinner was set against the backdrop of oak trees, outdoor furniture, dusk air and good conversation – the epitome of summer.

 

Greek Pita Pockets with Pesto Olive Tapenade :: Serves 4

1 pound chicken tenders (or 1 package tofu, diced)

juice from 1 lemon

2 Tbsp. olive oil

1 Tbsp. dried basil

salt and freshly ground pepper

3 cloves garlic

2 cups fresh basil

3 Tbsp. olive oil

1/2 cup cherry tomatoes

1/2 cup marinated artichokes

1/2 cup pitted kalamata olives

2 whole wheat pita breads, halved

chopped romaine

feta cheese, crumbled

1. Marinade chicken in lemon juice, olive oil, dried basil, salt and pepper. Place in the refrigerator until ready to cook.
2. Meanwhile, prepare the tapenade. Make a quick pesto in the food processor with garlic, basil, and olive oil. Add tomatoes, artichokes, and olives, and pulse just a few times to chop. Transfer to a bowl and place in the refrigerator until ready to serve.
3. Brown chicken in a bit of olive oil over medium flame until cooked through. Allow to rest for a few minutes, then cut into bite-sized pieces. 
4. To assemble the pita pocket, place a bit of chicken, some tapenade, feta cheese, and romaine into one half of a whole-wheat pita. Serve.

This month, I'm keeping cool

In this month's column, we talk about heat. And what to do about it. Turning on the oven and stove isn't so inviting when just standing around makes you sweat, but when hunger strikes, what's there to do?

It can be tempting to find shelter in the air-conditioned confines of your favorite restaurant, or pull a container of frozen yogurt from the freezer and call it a day. But when nutrition is top priority, as it is around my house, neither of these options fully satisfies. 

Which is why I wanted to create a menu that involves very little cooking, if at all, and can be served no matter what the temperature. Enjoy it inside, eat it by the pool, or even pack it for a picnic if a shady patch of grass is within reach. Minimal work, maximum nutrition.

See here for the article and other recipes. Below, quite possibly the best dessert I've made in a while.

Raspberry Oat Squares :: Makes 9

1 Tbsp. ground flaxseed + 3 Tbsp. water
3 pints fresh raspberries, rinsed
2 Tbsp. raw or Turbinado sugar
3 cups rolled oats
1/2 cup pecans
pinch of sea salt
4 Tbsp. maple syrup
3 Tbsp. olive oil or melted coconut oil

1. Preheat oven to 375’. Stir water into ground flaxseeds and set aside.
2. Place raspberries on a cutting board and sprinkle with raw sugar. Gently mash with a fork , leaving some pieces of fruit bigger than others. Set aside.
3. In the bowl of a food processor, add 2 cups rolled oats, 1/2 cup pecans, and sea salt. Pulse until mixture is coarsely ground. Add 2 Tbsp. maple syrup, 1 Tbsp. oil, and the flaxseed-water mixture. Pulse again to combine, until mixture forms a lightly moist dough. Add more water if necessary.
4. Press dough evenly into an un-greased 8x8 pan. Pour raspberry mixture evenly over the top. 
5. In a medium bowl, toss 1 cup rolled oats with 1 Tbsp. maple syrup and 2 Tbsp. oil. Once evenly coated, sprinkle mixture over the raspberries in the baking dish. 
6. Bake for 20-30 minutes, until top is toasted and raspberries are bubbling. Allow to cool completely, or else raspberries will not set. Once at room temperature, slice into squares and serve.

The Abundance of Spring

This month's column was all about tailoring our favorite wintery pasta dishes to the wonderfully light and refreshing flavors of Spring, as well as making them healthier and more filling. Unfortunately, it won't run– so, as not to deprive you of a delicious meal, I am still sharing it here! Enjoy.

:: The coming of spring has me craving lighter dishes full of flavor and nutrition. Perhaps it’s no coincidence that bikini season looms on the horizon, but as the rain slows, the sun peeks out, and the days grow longer and warmer, my meals suddenly reflect the shifting seasons.  

In California, we are lucky enough to have a steady supply of produce all winter long. Even so, the pickings are slim, and in May there are many great new finds at the farmer’s market that bring forth a sense of renewal and change.

Asparagus, baby artichokes, broccoli rabe and pea shoots are some of my favorite short-seasoned vegetables, and when you find some good ones, they often don’t need much more than a drizzle of olive oil and a sprinkle of sea salt to shine. Catch them if you can, and you’ll be in for a flavorful treat.

When I crave meals that are both filling and healthy this time of year, pasta is never what comes to mind first. And it’s true, the last thing anyone needs is a plate full of refined carbohydrates–but with a few rules in mind, you can still enjoy delicious and satisfying pasta long after winter’s chill has subsided. Here’s how.

Start with a whole grain
There are so many wonderful varieties of pasta on the market now– quinoa, farro, spelt, buckwheat, and brown rice, to name a few– that are full of fiber, vitamins and protein. Check the ingredient list to make sure it’s made with 100% whole grain, so you’re not blindsided by tricky packaging.

Add a protein
Legumes, chicken, or mild fish pair well with flavorful pasta. I love glazed salmon over soba noodles. Protein adds volume to your plate, helps keep you satiated, and is an important part of a well-rounded meal.

Toss with some green
This is my favorite part of every meal. The trick with vegetables is to never overcook them, so steam, blanch or saute until the color brightens, then remove from the heat immediately. You’ll keep the flavor intact, not diminish nutritional quality, and give your dish a vibrant color and fresh texture. Overcooked, mushy vegetables look and taste sad. 

Rethink proportions
Have some pasta with your veggies! Make it your goal to have more vegetables than pasta on your plate. I can almost guarantee you won’t miss the extra noodles.

This month’s morsel: Have your pasta and eat it too: Meals like this take very little time, leaving you with much of the day to get outside and enjoy the sunshine. They’re perfect to throw together on weeknights, but also make a gorgeous seasonal presentation to family and friends over the weekend. Packed with delicious flavors that dance in your mouth, you might forget it’s good for you. ::

Pasta Primavera :: Serves 2
Choose organic ingredients, wherever possible, for the best flavor and nutrition.

4 ounces whole-grain pasta (I used brown rice)
2 cloves garlic, minced
1/4 teaspoon dried red pepper flakes
1 bunch asparagus, sliced diagonally and fibrous stems discarded
1 cup canned white Cannellini beans, drained and rinsed
1 cup organic frozen peas
2 cups organic arugula
1/4 cup pitted Kalamata olives, chopped
1/4 cup pine nuts, toasted

• Bring a large pot of salted water to a boil and cook pasta, according to package instructions, until al dente. Drain and set aside.
• In a heavy nonstick skillet over medium-low flame, heat 2 tablespoons olive oil with garlic and red pepper flakes until fragrant, 1-2 minutes. Add asparagus and toss to coat in oil.
• Add beans and continue to cook for a few minutes more, until asparagus is tender and beans start to jump in the pan. Add the frozen peas, then arugula, and cook until peas have defrosted and arugula is wilted. 
• Add olives and pine nuts and stir to incorporate. Cook for a few minutes more to let the flavors combine. Reduce heat to low and add cooked pasta to the skillet. Season with freshly ground black pepper and toss to combine. When pasta is heated through, remove from heat and serve with a drizzle of good-quality olive oil.

More of my favorite Springtime recipes:

Wild Rice & Radish Salad

Smashed Pea Guacamole

Fajitas and Black Bean Soup

This recipe goes back to our first date, when we decided to cook a meal together instead of going out. Upon hearing of my tendency to avoid meat products after we’d made these plans, Elliott went frantically in search of a recipe we could both enjoy. He found one for vegetarian fajitas, we went grocery shopping, and the rest, they say, is history. 

In the mood for warm liquids last week after coming down with a bad cold, I threw together this quick and easy black bean soup using most of the same ingredients the fajitas call for. It’s a perfect weeknight recipe, and I found it super satisfying as a meal by itself. I had plenty left over for lunch the next day, but I’m sure it would also freeze well. To avoid cluttering our small kitchen further by getting out the blender, I left the soup chunky; feel free to puree in batches, though, if it better suits your taste.

 

As for other updates, it’s getting to be that time of the semester when I really look forward to the end of May. A busier schedule leaves me with less time to cook every night, so I’m sure that in the coming weeks we’ll be revisiting the simplicity of soups and stir-fries. With something so convenient and healthy, it’s hard to feel guilty about the occasional effortless meal.

Black Bean Soup :: Serves 4

1 yellow onion, diced
3 bell peppers, diced (red, orange and yellow varieties)
2 cloves garlic, minced
1 tsp. chile powder
pinch of cayenne
1 tsp. cumin
1/4 tsp. red pepper flakes
1/2 tsp. dried oregano
salt and pepper
juice from 1 lime
1 Tbsp. tomato paste
2 cans organic black beans, drained and rinsed
1/4 cup chipotle salsa
fresh cilantro, chopped (plus more for garnish)
1 16-ounce can crushed tomatoes
vegetable broth
avocado, for garnish

• In a heavy saucepan, saute the onion, bell peppers and garlic in a few tablespoons of olive oil until soft. Add the spices, salt and pepper, and lime juice and stir to combine. Saute 2 minutes more.
• Add the tomato paste and fully incorporate. Add the black beans, salsa, chopped cilantro, and crushed tomatoes and stir to mix thoroughly. Add enough vegetable broth to cover–I like my soups more stew-like, but if more broth is desired then by all means add more. 
• Season again with salt and pepper, stir, cover and reduce heat to a simmer. Cook for about 10 minutes on low heat, just enough time to allow the flavors to combine. Taste for seasonings and ladle into portions, then garnish with chopped avocado and more cilantro. Serve hot.

Sunflower, farro, and sweet potato salad with thyme

For the past few days, I’ve been slightly obsessed with sunflower seeds. I’ve made pesto, dips, and now this salad. With their mild flavor, they go well with just about anything.

Before use, though, I soaked them. I tried to explain this to a few friends on Friday, but I was doing a terrible job. So, my tardy (but well-thought-out) explanation for why I always soak nuts and seeds is this: 

• Soaking exponentially increases the amount of nutrients, vitamins and minerals we get from nuts and seeds. By soaking, we essentially germinate or activate the life within them, which makes their nutrition much more available and absorbable for us. 
• It also softens them, so blending into smoothies, dips, sauces, etc. is easier. 
• I actually find them tastier. Soaking slightly changes the flavor, perhaps towards the sweeter and more delicate side. 
• A good rule of thumb is that for harder nuts like almonds, soaking overnight is best; for softer ones like cashews, walnuts, pecans and various seeds, 3-4 hours works well.

 

Please see these links for more in-depth nutrition facts, if you’re still curious:
{soak your nuts}
{vanilla bean raw granola}
{why should i soak nuts?}

So in addition to the high health factor, I love this salad because sweet potatoes are my guilty pleasure... Guilty because I probably eat too many of them; farro, while a type of wheat, is slightly lower in gluten and wonderfully nutty; sunflower seeds are extremely high in vitamin E, something I’ve been trying to get more of; and the thyme brings it all together with an extra note of earthiness. But the texture is really what makes it. Just the right amounts of crunchy, chewy, and soft. It’s very mild in flavor, so the possible variations are endless!

 

Sunflower, Farro, Sweet Potato Salad :: Serves 4

1 large sweet potato (yam), cut into 1-inch cubes (I leave the skin on, well-scrubbed)
1 cup farro, rinsed
1/3 cup sunflower seeds, soaked for 2-3 hours and strained
olive oil
apple cider vinegar 
1/4 teaspoon cumin
1 teaspoon dried thyme
1/4 teaspoon ground mustard

• Bring 3 cups of water to a boil. Add a pinch of sea salt and the farro, partially cover and reduce heat to medium-low. Gently simmer until water is absorbed, about 25-30 minutes.
• Meanwhile, cook the potatoes. I used a steamer basket on the stovetop, but you could also roast them. Either way, be careful not to overcook. You want them to hold together when tossed in the salad.
• Make the dressing with 3 parts olive oil to 1 part vinegar, the cumin, thyme and mustard, and salt & pepper to taste. Whisk ingredients together in a small bowl.
• Combine cooked farro, potatoes, and sunflower seeds in a large bowl. Pour dressing over the top and toss to evenly mix. Taste for seasoning. You can very well serve it warm, but I actually liked it after the flavors had time to come together in the fridge.