by Rachel Albert-Matesz

• Mashed Sweet Potatoes with Lime
• Better Brussel Sprouts
• Nutty Wild Rice with Sunchokes & Sage
• Squash/Pumpkin Pudding Pie
• Cranberry Apple Compote

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Mashed Sweet Potatoes with Lime

Prep: 15 to 20 minutes Cooking: 1 to 1 1/2 hours Yield: 6 to 8 servings

This family-friendly recipe has been popular with children and adults. It’s easy on the cook and it reheats and freezes well. It also works well served at room temperature in a pack lunch.

Thoroughly baked sweet potatoes can taste delicious without sugar, syrup, or marshmallows if you get good ones. Look for small to medium-size sweet sweet potatoes with firm, smooth, unblemished skin (no mold). Avoid buying jumbo tubers because they usually taste tough and have a mealy texture. Bake them (don’t boil, steam or microwave) until soft and squishy. Note: White/beige sweet potatoes have a drier texture and do not work well in this recipe.

Ingredients:
6 medium to large sweet potatoes (about 1/2 pound each, 3 pounds total): red garnet or jewel yams, or Beauregard sweet potatoes
1 lime, rinsed and patted dry
1/4 teaspoon ground black pepper
2 tablespoons flax oil, unrefined coconut oil, organic butter or 1/2 cup chopped, toasted walnuts, pecans, almonds, or pistachios for garnish

1.  Zest (finely grate) the colored part of the lime skin using a microplane grater or the smallest holes of a box grater. Halve and juice the lime and set aside.
2. Preheat oven or toaster oven to 400˚ F. Scrub and rinse sweet potatoes. Pat dry but do not peel. Remove soft or black spots. Arrange in a shallow baking pan with sides. For ease of cleanup, line pan with unbleached parchment. Do not cover. Do not add water.
3. Bake small to medium (6 to 10 ounce) tubers for about 1 hour or until soft and juicy; larger ones may take 1 1/2 hours. If possible, turn them over halfway through cooking.
4. When cool, slip off and discard skins. Mash with half the lime juice, optional zest, and pepper. Taste and adjust with more juice and zest if desired. Spoon into an oiled heat-proof dish. Warm in a preheated 300˚ F-oven or toaster oven for 15 to 20 minutes before serving.
5. Top individual portions with oil, butter, or nuts at the table, if desired. Freeze what you don’t plan to consume within 3 days, refrigerating the rest.  

1 serving w/out oil or nuts: 183 calories, 3 g protein, 42 g carbohydrate (5 g fiber), 48 mg calcium, 17 mg sodium

Variations: * Mashed Sweet Potatoes with Orange or Tangerine & Ginger: Replace lime zest and juice with 1 orange or tangerine. Omit pepper; add 2 to 3 teaspoons juice from peeled, finely grated and squeezed ginger root.

© Copyright 2004, Rachel Albert-Matesz & Don Matesz
www.TheGardenOfEatingDiet.com

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Better Brussels Sprouts

Prep: 20 minutes Cooking: 15 to 20 minutes Yield: 6 cups

People who don’t think they like Brussels sprouts have changed their minds after trying this recipe. Make a full batch even if you’re cooking for two. Leftovers taste great at any meal, including breakfast. They make a great convenience food.

Secrets for success: 1) Seek out smaller sprouts. 2) Reject those with yellowing, wilted, or loosely packed heads. 3) If possible, buy them at a farmers’ market, preferably on the “stalk” with the tender and tasty top leaves still attached. Chop and steam or sauté the leaves. 4) Halve or quarter the sprouts before cooking to reduce gas buildup and bitterness. 5) Cook until just fork tender and don’t let them overcook and turn gray.

Ingredients:
1 medium-large onion, cubed or cut into thin crescents (about 1 1/2 cups)
2 pounds Brussels sprouts (8 heaping cups cut into 1/2-inch thing rounds)
2 tablespoons unrefined coconut oil, extra-virgin olive oil, clarified butter, or ghee
¼ to 1/2 teaspoon ground chipotlé (smoked dried jalapeno pepper powder) or black pepper
1/2 teaspoon dry mustard, ground cumin, or rubbed sage
1 teaspoon dried thyme, crumbled, optional
2 garlic cloves, minced
1 teaspoon unrefined sea salt or 2 tablespoon tamari soy sauce (reduce if using salted broth)
1/2 to 3/4 cup filtered water, homemade or preservative-free chicken or turkey stock or vegetable broth
Hot sauce or lemon pepper, added to taste, optional

1. Rinse Brussels sprouts thoroughly and drain. Trim 1/4 inch off the bottom of each stem and discard discolored leaves. Cut them into 1/2-inch think rounds. Collect sprouts and loose leaves (they taste delicious) in a large bowl or measuring container.
2. Heat fat or oil and onions in a 13-inch skillet or heavy 3- to 4-quart pot over medium heat. Stir and cook until tender and translucent, about 5 minutes. Add pepper, mustard, cumin, or sage, optional thyme, garlic, and sea salt or tamari. Add sprouts and 1/2 cup water or broth. Stir, cover, and bring to boil over medium heat.
3. Reduce to medium heat. Cook until tender, 10 to 15 minutes, stirring twice. If pan becomes dry before sprouts soften, add 1/4 cup additional liquid. If much liquid remains, remove lid and simmer to reduce. Remove from heat and serve. Refrigerate leftovers and freeze what you don’t plan to consume within 2 days.

1 packed cup: 118 calories, 5 g protein, 14 g carbohydrate (5 g fiber), 5 g fat, 55 mg calcium, sodium # not available

Variations: * Replace onions with 2 cups sliced fresh button, cremini, or shiitake mushrooms. Saute for a few minutes, then add herbs and brussels sprouts as directed.

© Copyright 2004, Rachel Albert-Matesz & Don Matesz
www.TheGardenOfEatingDiet.com

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Nutty Wild Rice with Sunchokes & Sage

Prep: 30 minutes Cooking: 60 minutes Yield: 6 cups; 6 to 8 servings

Make this savory side dish in the fall, winter, and spring, when you can find sunchokes (Jerusalem artichokes)--tiny tubers that bear no resemblance to globe artichokes and have absolutely nothing to do with Jerusalem. They can be as small and round as a new potato, or knobby like ginger root. Look for them in the refrigerated produce section of natural foods markets, supermarkets, and farmers’ markets and store them in the crisper bin of the refrigerator. Consider growing them in your garden!

Ingredients:
1 cup uncooked wild rice (yields about 3 cups cooked)
2 1/2 to 3 1/2 cups homemade or preservative-free chicken, turkey, or vegetable broth
1 bay leaf
1 tablespoon unrefined coconut oil, clarified butter/ghee or extra-virgin olive oil
1 cup onion, finely minced
1 1/2 cups fresh button, cremini or shiitake mushrooms, cleaned, thinly sliced
2 small cloves of garlic, finely minced or pressed
1/2 to 1 teaspoon finely ground unrefined sea salt or 1 to 2 tablespoons tamari soy sauce; reduce by one-half if using salted broth
3 stalks of celery, finely minced
1 1/2 cups sunchokes, thoroughly washed, scrubbed, and cut into 1/2 to 1-inch dice
2 1/2 teaspoons minced fresh sage or 3/4 teaspoon dried
2 1/2 teaspoons minced fresh thyme or 3/4 teaspoon teaspoon dried
1/4 to 1/2 cup homemade or preservative-free vegetable or chicken broth
1/4 cup lightly toasted sunflower seeds, pine nuts, or toasted pecans
1/4 cup minced fresh parsley leaves (stems removed) or chives

1. Rinse wild rice and drain. Combine with stock or broth and bay leaf in a 2-quart saucepan. Cover and bring to boil over medium-high heat. Reduce heat, and simmer, undisturbed, for 45 to 50 minutes, until tender, and most of the grains have broken open. If kernels drrm hard but rice becomes dry, add more water 1/4 cup at a time. If tender, but too watery, drain off excess liquid.
2. Add oil to a 1 1/2-to 2-quart saucepan over medium heat. Add oil to a 1 1/2-to 2-quart saucepan over medium heat. Saute onions until translucent, stirring periodically for about 3 to 5 minutes. Add mushrooms, garlic, sea salt or tamari. Stir in celery, sunchokes, sage and thyme. Cook for 2-3 minutes, then add 1/4 cup stock or broth. Cover, reduce heat, and simmer until barely tender, about minutes. Add cooked rice, stir gently and simmer another 4 to 5 minutes. Toss with toasted seeds or nuts and parsley or chives. Remove from heat, and serve.
3. Refrigerate leftovers and use within 4 days. This dish does not freeze well.

© Copyright 2004, Rachel Albert-Matesz & Don Matesz
www.TheGardenOfEatingDiet.com

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Squash/Pumpkin Pudding Pie

Prep: 30 minutes Cooking: 1 hour Yield: 1 (10-inch) pie; 8 servings

We have been enjoying this recipe for many years. Not just for Thanksgiving, this delicious dairy-free, low-sugar twist on the classic pumpkie pie makes an impressive dessert or snack throughout the fall and winter. It has a taste and texture like pie but contains a fraction of the carbs and fat grams. It also takes less time to assemble than pie with a crust. For a fancy presentation, serve a scoop of Vanilla, Cinnamon, or Ginger Ice Dream on top of or next to each serving of pie. Try Basil Ice Dream if you’re feeling adventurous.

I recommend baking fresh winter squash—don’t steam, boil, or microwave as it won’t have much flavor. Use frozen squash as a second option or canned pumpkin as a last resort. If you use sweet winter squash rather than pumpkin, you’ll enjoy a sweeter taste with less added sweetener.

Shopping for winter squash: Look for Hokkaido pumpkin, kabocha, buttercup, honey delight, or butternut squash that feels heavy for its size. Kabocha, Hokkaido, and buttercup squash should have dark green skins, and any spots should be bright orange—not pale or yellow. A ripe butternut squash will be orange all over with no hint of green. Store all hard winter squashes at room temperature.

To cut and cook hard winter squash: Cut off the stem. Place a folded dish towel on a cutting board (this will keep the squash from slipping). Lay the squash on the towel. Cut in half from top to bottom, rocking the knife back and forth. Scoop out and discard the seeds. Bake squash halves cut side down on a rimmed baking sheet, uncovered, in a 400° F oven for 35 to 50 minutes until fork tender and juicy. Scoop out the flesh and discard the skin. Puree the flesh in a food processor, or force it through a medium-mesh sieve or the medium disk of a food mill. Freeze what you don’t plan to use within 3 days.

Note: If apple or pumpkin pie spice is not available, substitute ¾ teaspoon ground cinnamon, ½ teaspoon dried ginger (powder), ¼ teaspoon ground nutmeg, ¼ teaspoon dried orange zest, and 1/8 teaspoon ground cloves.

Ingredients:
3 cups baked or simmered winter squash, scooped from the skin and mashed: butternut, buttercup, sweet dumpling, delicata, kabocha, sweet mama or Hokkaido
3/4 cup blended, preservative-free (full fat, not lite) unsweetened, coconut milk
1/4 cup honey or agavé nectar; additional 1 or 2 tablespoons as needed
3 whole eggs or 6 egg whites
1 1/2 tablespoons arrowroot powder
2 teaspoons apple pie spice or pumpkin pie spice
1 1/2 teaspoons pure vanilla extract or natural vanilla flavoring or maple extract or flavoring
1/4 teaspoon finely ground, unrefined sea salt
¼ to ½ teaspoon pure stevia extract powder or ½ to 1 teaspoon clear stevia extract liquid (start with less; add more only if needed)

1. Preheat oven to 350˚ F.
2. Purée all of the ingredients in a blender, Vita-Mix, food processor, or food mill, or in a bowl with an electric mixer. If using a blender or small processor, blend in 2 batches, then combine in a bowl. Mixture should be thick. If too stiff to blend, add 1/4 cup water and blend again. For a sweeter taste, add 1/4 teaspoon additional stevia and/or 1 tablespoon honey. Blend, taste, and repeat if needed. Note: Pie will become sweeter and more concentrated as it bakes. 
3. Pour into an oiled 10-inch deep-dish pie plate. Smooth with a spatula. Bake in the center of the oven until firm, slightly golden, and dry around the edges, about 60 minutes. Allow pie to cool for ½ hour. Refrigerate until completely cool and firm, several hours or overnight, before serving
4. Cut into 8 slices and serve. Use within 4 days.

1 serving (with eggs): 154 calories, 3 grams protein, 21 grams carbohydrate (3 grams fiber), 6 grams fat, 23 milligrams calcium, 30 milligrams sodium

1 serving (whites only): 139 calories, 4 grams protein, 20 grams carbohydrate (3 grams fiber), 5 grams fat, 15 milligrams calcium, 48 milligrams sodium

Variations: * For a gingery flavor, replace pie spice with 1 1/2 tablespoons peeled and finely grated fresh gingerroot plus 1/2 teaspoon dried ground ginger (powder). If desired, add the finely grated zest of 1 fresh orange or tangerine.

 © Copyright 2004, Rachel Albert-Matesz & Don Matesz
www.TheGardenOfEatingDiet.com

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Cranberry Apple Compote

Prep: 30 minutes Cooking: 25 minutes Yield: 8 cups; 12 servings

This tart-sweet fruit compote has been a holiday tradition in our home for more than 15 years. Easy to assemble, it can be made a day or two ahead; extra can go in the freezer. For years, we have enjoyed it topped with chopped toasted nuts or Almond Honey Drizzle. Of course, you can dress it up with some Ice Dream for a special effect. Warm the leftover compote for a nice contrast with the cold Ice Dream.

Ingredients:
1 cup raisins or chopped, pitted dates
2 cups cranberries, fresh or frozen, rinsed and drained
2 1/2 pounds tart-sweet apples (about 5 large apples), cored and peeled if desired: Braeburn, Cortland, Cameo, Fuji, Gala, Ginger Gold, Pink Lady, Sundowner
1 tablespoon finely grated orange zest (colored part only) or 1 teaspoon dried orange zest or peel
1/2 cup white grape juice or apple juice
1/4 to 1/3 teaspoon pure stevia extract powder or 1/2 to 2/3 teaspoon clear stevia extract liquid, optional (taste before adding)
1 tablespoon arrowroot powder dissolved in 3 tablespoons cold water, optional

Topping (select one):
1 recipe (1- to 1 1/2-quarts) Vanilla Ice Dream (from The Ice Dream Cookbook) or Turtle Mountain or Bliss coconut-based ice cream alternative or Almond-Honey or Almond Agave Drizzle (from The Garden of Eating or The Ice Dream Cookbook)

1. Layer raisins and cranberries in a 4-quart pot. Grate and add 1 apple to the bottom of the pot along with the orange zest. Wash and core the apples. Peel if waxed. Halve, quarter, and then cut each apple into 1/4- to 1/2-inch thick slices. Layer over dried fruit and sprinkle with spices.
2. Add the fruit juice. Cover and bring to a boil over medium-high heat without stirring. Reduce heat to medium-low, and simmer until fork-tender, 20 to 30 minutes.
3. Stir gently with large, wide spoon without mashing. For a sweeter taste, sprinkle and add 1/4 teaspoon stevia or 1 tablespoon honey. Stir, taste, and repeat if needed. For a thicker consistency, add the dissolved arrowroot, then simmer and stir over medium heat until thick, 2 or 3 minutes.
4. Serve warm or chilled, and top each serving with a scoop of Ice Dream. Refrigerate leftover compote in wide mouth glass jars or covered glass containers. Once chilled, freeze whatever you don’t plan to consume within 5 days. Always leave 1 1/2 to 2 inches of space in the top of the jar, and chill to refrigerator temperature before freezing to keep the glass from cracking.

1 serving (3/4 cup): 122 calories, 1 grams protein, 29 grams carbohydrate (6 grams fiber), 2 milligrams calcium, 2 milligrams sodium

© Copyright 2008, Rachel Albert-Matesz
www.TheHealthyCookingCoach.com

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