Creamy Indonesian Split Pea Curry with Lime Scented Yogurt

I love a good curry and I always have a variety of legumes on hand.  Indonesian curry is milder than Indian curry, so if you think you don’t like curry, you might actually like this.

To brighten up the curry, I add a dollop of zesty lime scented yogurt to each bowl just before serving.  For this, I use the best quality, grass fed yogurt made by Maple Hill Creamery.  Not only is the flavor of their certified 100% organic grass-fed dairy superior, but the nutritional benefits can’t be beat. Rather than grazing on a diet based on grain, corn, soy, or other feed which is not ideal and can cause the cows myriad health problems stemming from general inflammation, Maple Hill’s cows graze on a natural diet of meadow grasses, which keeps them in optimal health.  This means their bodies are not acidic, inflamed, and unhealthy.  Why does this matter to you?  Dairy from a healthy certified organic 100% grass-fed and antibiotic-free cow means the milkfat is very high in anti-inflammatory omega-3s (the stuff salmon, flax, and walnuts are prized
for) and also has higher levels of beautifying beta-carotene and ALA.

Bottom line: grass fed dairy not only means happier, healthier cows, but it also means happier, healthier you :D.

img_4509

Creamy Indonesian Split Pea Curry with Lime Scented Yogurt

Serves 4-6

Ingredients:

1 cup dried yellow split peas, sorted and rinsed

1 1/2 cups water + 2 tablespoons lime juice (from 1/2-1 lime)

2 1/2 cups low sodium chicken broth (vegetable is fine for vegetarian version)

1/2 teaspoon sea salt

1 large carrot, medium dice (about 1 cup cut)

2/3 cup Maple Hill Creamery Grass Fed Plain Greek Yogurt

1 1/2 tablespoons coconut oil or avocado oil

zest of 1 lime + 1 tablespoon lime juice

1/2 cup full fat coconut milk

1 teaspoon ground turmeric

1 tablespoon minced fresh ginger, from about 1-inch piece

1/4 teaspoon ground cumin

1/8 teaspoon cayenne pepper

12 turns black pepper (about 1/4 teaspoon)

1 medium onion, small dice

2 cloves garlic, well smashed and peeled

1/3 cup unsweetened grated coconut

4 scallions, thin bias cut, to serve

cilantro or micro cilantro, to serve

Instructions:

Soak split peas in salted water with lime for about an hour. Add peas to 2-quart pot with broth and chopped carrot.  Simmer peas until soft and breaking apart, about 30 minutes.

Mix Greek yogurt with lime zest and juice in a small bowl and set aside.

Heat a teaspoon of oil in a medium pan over medium low heat and sauté the ginger, onion, and garlic until soft, about 4 minutes.   Reduce heat to low and add the turmeric, cumin, and cayenne and sauté another 30 seconds.  Stir in coconut milk and grated coconut and let meld in the pan five minutes. Add the sautéed mixture to the split peas.

img_4525

To make extra creamy, use an immersion blender to partially purée the peas.  Alternatively, ladle about half of the soup into a blender and run until smooth; stir back into pot with the unblended soup.

Serve over jasmine rice and top with a dollop of lime scented yogurt and a sprinkling of scallion and cilantro.

Indonesian Split Pea Curry - The Clean Gourmet

**This is a sponsored post, but all content is honest and reflects my true beliefs.

 

 


Breakfast Beets with Yogurt - The Clean Gourmet

Breakfast Beets with Yogurt

This is the sweet breakfast for savory breakfast fans, but a healthier, yet satisfying alternative for those who prefer a sugary start to their day.

Personally, I don’t tolerate much sugar, including fruit, first thing in the morning, but beets have a low/moderate effect on blood sugar (a.k.a. glycemic load).

If you exercise often, then I highly recommend regularly incorporating beets into your diet, as they’ve been shown to aid in muscle recovery, thereby boosting future performance.

For a dairy-free version, replace the yogurt with a drizzle of cold-pressed flaxseed oil.

Breakfast Beets with Yogurt

Serves 2

Ingredients:

3 medium beets, steamed until tender and cut into quarters

¼ teaspoon cinnamon

2 tablespoons dried cranberries

1 teaspoon unhulled sesame seeds

Juice of 1 lemon

⅛ teaspoon salt

⅓ cup whole Greek yogurt (dairy-free version: 1 tablespoon cold-pressed flaxseed oil)

2 tablespoons finely chopped fresh mint

Chopped toasted nuts and seeds (pictured: pistachios, pumpkin seeds, sesame seeds, chia seeds)

What to do:

Combine all ingredients in a bowl and serve immediately.


Hungarian Beef and Mushrooms

I’ve been getting a lot of “paleo” and “whole30” clients lately, meaning people who do not eat grains, legumes (including peanuts) and often no dairy, except butter.  All meat should be organic and red meat/dairy should be grass-fed to ensure proper omega-6:omega-3 fatty acid ratios, so as to prevent inflammation.  Unlike the original Atkins diet (another grain-free, low carb diet), paleo and Whole30 diets emphasize eating plenty of vegetables and high quality proteins, while limiting processed foods, such as deli meats, bacon, etc.

Sauerkraut and yogurt add tang and probiotics, while matching perfectly with this Hungarian-style dish.  If you have higher caloric/carbohydrate needs, serve this with egg noodles rather than spaghetti squash.

*Note that this only serves 2-3 people, so you may need to double the recipe if you have guests or a family.

Hungarian Beef and Mushrooms - The Clean Gourmet

Serves 2-3

Ingredients:

For the Beef and Mushrooms:

1 tablespoon olive oil

½ yellow onion, cut into 1/4″ strips

3 cloves garlic, minced

1 large shallot, minced

8 ounces cremini or button mushrooms, sliced 1/4″ thick

1 tablespoon sweet paprika

1/8 teaspoon grated nutmeg or 1/4 teaspoon ground allspice

2 sprigs fresh tarragon, picked or 1 teaspoon dried tarragon

1/2 cup red wine

1/3 cup low sodium beef or vegetable broth

1 1/2 teaspoons salt

10 turns of black pepper

.6 lb sirloin or flank steak, cut against the grain into 2″ strips, 1/4″ thick

1/3 cup fresh picked dill, coarsely chopped

To serve:

baked spaghetti squash or egg noodles

sauerkraut or vinegary sautéed cabbage

Bulgarian yogurt or whole Greek yogurt (or a spritz of lemon juice if dairy-free)

What to do:

In a cast iron skillet or medium dutch oven, heat olive oil over medium heat and sauté the onion, garlic and shallot until soft, about 5  minutes.  Next, add the mushrooms and brown, stirring occasionally.  Once you get some nice color, add the paprika, nutmeg or allspice, tarragon and red wine.  Bring to a boil, then reduce heat to medium-low and simmer, until most of the wine is evaporated.

Add broth, salt, pepper and beef.  Bring to a boil, then reduce heat to low and simmer 5 minutes.  Stir in dill.

Serve over spaghetti squash and sauerkraut.  Top with yogurt.

Hungarian Beef and Mushrooms - The Clean Gourmet


White Root and Pear Soup (Zuppa di Radici Bianche e Pera)

This soup is all about fall.  Right now, I am all about fall so this soup makes me happy.  I just spent the weekend in upstate New York among friends and we did all the quintessential fall stuff: apple picking, walks through the fall foliage, sitting by a wood-burning stove and making apple pie.  Fun as it was, by Sunday I was ready again for balance.  That means meals that are nutrient dense with low oil, light protein and complex carbs.  That does not mean, however, no yum.  Luckily when I came home I had some good produce in my fridge that came together really nicely.

The celeriac, turnips and pears are low starch, but have enough to make the soup creamy when blended.  I used light homemade chicken broth- just some chicken bones, celery leaves, garlic, onion and thyme.  If you use vegetable broth, make sure to use one that doesn’t have tomato added to it, not only because of its flavor, but because of its color as well.  I added tomatillos because they become citrusy when cooked, which meant I wouldn’t need to add lemon.  However, if you can’t get your hands on tomatillos, a little lemon juice at the end should be perfect.  I used two Seckel pears, which are small green and red pears that become very sweet and soft when fully ripe.  If you can’t find Seckel pears, Comice is a good substitute.  Fully ripe pears are key for flavor, as well as for lending texture to the soup.

White Root and Pear Soup (M) - The Clean Gourmet

A note on nutrition: It’s important to eat a variety of colors for optimal nutrition.  White is part of that nutritional “rainbow”.  There are nutrients in white produce, such as quercitin in pears, vitamin C and calcium in turnips, vitamin B-6 and magnesium in celeriac, not to mention plenty of fiber.  I could go on.  Basically, you should eat all the colors, including white (I know…white is not a color, but you get what I mean).

Everything in this soup is seasonal and can be purchased at your farmer’s market (at least here in the Northeast).  If you use vegetable broth instead of chicken broth, this soup is very vegan friendly.

Serves 3-4

What you need:

1 tablespoon olive oil or avocado oil (can sub half with grass-fed butter)

1/2 teaspoon sea salt, plus more to taste

2 cloves garlic, finely chopped

1 shallot, finely chopped

1 stalk celery, chopped into 1/2 inch chunks

1 medium head celeriac (5-6 inches in diameter), peeled and diced into 1/2 inch cubes

4 medium turnips, peeled and diced into 1/2 inch cubes

5 cups chicken stock or light vegetable broth

1/4 head green cabbage, light inner leaves, cut into 1 inch chunks

3 tomatillos*, quartered

2 Seckel or 1 Comice pear, well-ripened, cut into 1/2 inch chunks (reserve half for serving)

3 sprigs thyme

To serve:

5 leaves sage, very finely chopped

freshly ground black pepper

eggs, medium boiled (1 per person)

100% rye bread slices, toasted

grass-fed butter, for bread (optional)

What to do:

Sweat garlic and shallot in oil with salt over medium heat in a medium/large pot or dutch oven.  Stir frequently and cook until soft but not brown (lower heat if any browning begins to occur), about 3 minutes.

Add the celery, celeriac and turnips.  Sauté 4-5 minutes to soften the celery and the root vegetables.  Add some water (or white wine, if you have it!) if any browning or sticking begins to occur.

Add stock, cabbage, tomatillos, half the pear and thyme sprigs.  Cover, bring to a boil, then turn heat to low and simmer until the vegetables are tender, about 15 minutes.

Remove thyme sprigs and transfer soup to blender.  Start on LOW speed, then gradually raise to high speed and let run until very smooth.  (Thirty seconds with a Vitamix or high-speed blender, about a minute with a regular blender.)  Transfer soup back to the pot and re-warm over low heat while you prep to serve.  Adjust for salt (*and add lemon juice if you didn’t use tomatillos).

Ladle soup into bowls, top with remaining pear chunks, black pepper and a sprinkling of minced sage.  Serve with rye bread and a light smear of grass-fed butter for omega-3s and drop in a medium-boiled egg for protein, aminos and more omega-3 if you’re not vegan.

Leftovers: This soup will last about three days in the refrigerator, but it will thicken.  Reconstitute with a little water and reheat over medium-low flame, stirring frequently.

White Root and Pear Soup (M) - The Clean Gourmet

Zuppa di Radici Bianche e Pera:

3-4 porzioni

Ingredienti:

1 cucchiaio di olio d’oliva (potete sostituire metà col burro)

1/2 cucchiaino di sale marino, più altro a piacere

2 spicchi d’aglio, tritati

1 scalogno, tritato

1 gambo di sedano, tagliato a pezzi

1 sedano rapa media, pelato e tagliato a cubetti

4 rape medie, pelate e tagliate a cubetti

1,25 litri di brodo di pollo o di verdura leggero (sennò usate dell’acqua)

1/4 del cespo d’un cavolo verde

3 tomatillo, tagliati a quarti (*oppure del succo di limone fresco)

2 pere Seckel oppure 1 pera Comice, tagliate a cubetti (tenete da parte metà dei cubetti)

3 ramoscelli di timo

Per servire:

5 foglie di salvia, tritate

pepe nero

uova sode (uno a testa)

fette di pane integrale di segale (100%), tostate

burro grass-fed, per il pane (secondo la vostra dieta)

Cosa fare:

Saltare in una pentola media/grande l’aglio e lo scalogno nell’olio col sale su fiamma media.  Agitate frequentemente e fate cuocere finché non siano teneri (attenti a non far rosolare), circa tre minuti.

Aggiungete il sedano, il sedano rapa e le rape.  Fateli cuocere altri 4-5 minuti per far ammorbidire le verdure.  Aggiungete un pò d’acqua (o di vino bianco, se ne avete!) se comincino ad attaccare al fondo della pentola.

Aggiungete il brodo, il cavolo, i tomatillo, metà della pera tagliata ed i ramoscelli di timo.  Coprite, fate bollire, poi abbassate il fuoco e lasciate sobbollire finché la verdura non sia morbida, circa 15 minuti.

Togliete il timo e trasferite la minestra al frullatore.  Fatelo andare prima a velocità bassa, alzandola pianamente a velocità alta.  Fatelo andare finché la zuppa non sia liscissima.  (Circa 30 secondi col frullatore potente, 1 minuto col frullatore normale.)  Trasferite la zuppa alla pentola e riscaldatela a fuoco basso mentre preparate per servire.  Aggiustate il sale (*e aggiungete del succo di limone se non avete usato del tomatillo).

Servite la zuppa e guarnite con la pera rimasta, del pepe nero e la salvia tritata.  Se non siete vegani, spalmate le fette di pane col burro grass-fed per omega-3 e aggiungeteci un uovo sodo per proteine, aminoacidi ed altre omega-3.

Per le rimaste:  Questa zuppa dura circa tre giorni in frigo, ma s’addensa.  Ricostituitela con un pò d’acqua e riscaldatela sul fuoco medio-basso, agitando frequentemente.

White Root and Pear Soup - The Clean Gourmet