Secret Ingredient Black Bean & Quinoa Chili (v, gf), Quickie Caulifower “Rice” (v, gf), and BeckyAmyLew

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happy feet, happy place

After a lovely, relaxing 4th of July weekend spent fishing, reading, and sleeping at the cabin of some dear family friends, Dave and I came home happy and calm… and in dire need of a s’mores and hot dog detox. It was a vegemergency. While running through the grocery store on a typical post-holiday “we have no food in the house” weekday evening, I racked my brain for a vegan meal that would take little prep work and would allow me to get a few things done while it cooked.  An enticing Fit Foodie Finds recipe I’d Pinned recently popped in my mind and thought I’d give it a whirl.

I’M SO GLAD I DID.

chili split

ignore my ominous, hulking shadow… Lauren hungry, Lauren want food

This chili hit the spot, despite the 95-degree St. Louis summer upon us. Use any veggies you have lying around for your version; edit and add to use what’s in your pantry. Whatever you toss in will add bright, veggie goodness. We had a beautiful home-grown zucchini my in-laws gave us over the weekend (thank you!) and decided to add it to the mix; carrots, broccoli, potatoes, different beans, different peppers, or more or less of the ingredients listed below would all work well. I do recommend keeping the secret ingredient, though…

SECRET INGREDIENT BLACK BEAN & QUINOA CHILI

Adapted from Fit Foodie Finds

Ingredients:

  • 1 1/2 tbsp olive oil
  • 1 large yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1 poblano pepper, diced
  • 1 large zucchini, chopped into large dice
  • 3+ cloves garlic, minced
  • 5 cups water + 3 tsp vegetable base, or 3 cups vegetable stock + 2 cups water
  • 3 cans black beans, drained and rinsed
  • 1 cup uncooked quinoa
  • 1 can diced tomatoes, undrained
  • 1 can yellow hominy, drained and rinsed
  • juice of one lime
  • 3 tbsp good-quality chili powder
  • 2 tsp cumin
  • 1 tsp onion powder
  • 1/2 tsp cracked black pepper
  • 1/2 tsp kosher salt
  • avocado, green onion, sour cream (obviously not vegan), hot sauce for serving
  • And…… 

The secret ingredient is…. a cinnamon stick!! BOOM! Vegan chili mic drop.

Directions:

OMIGOSHYOUGUYS. The chili was so very easy to throw together. There are just three little steps: chop veggies, sauté veggies, simmer chili. Heat the olive oil over medium heat in a heavy stock pot or dutch oven. Add the onion, green pepper, zucchini, and poblano pepper and sauté until the onion is translucent- if you want to. You could very easily dump all ingredients into the pot and crank up the heat. If you’re sautéing, add the garlic and cook until fragrant. Add all other ingredients (gah! so easy!). Bring to a boil, reduce heat to med-low and cover, simmering for 50 minutes. Put chili in face. 

chili simmering

The genius addition of a cinnamon stick gives this chili a smoky, sweet quality that’s hard to pinpoint and plays well with the other spices and veggies. The cinnamon flavor isn’t overwhelming and having a secret ingredient to add makes this dish even more special.

hearty veggie goodness

hearty veggie goodness

Now- for the cauliflower rice, which you can whip up while the chili is simmering. I adapted this recipe from BeckyAmyLew, my old friend Becky Lewis’ paleo-friendly recipe and running blog. Cute site name, huh? Becky is a talented and creative home cook with international influences and lots to share. She describes herself as an:

“amateur Foodie and social media enthusiast living in the middle of America, USA. An expert in nothing. Simply aspires to inspire people through the gift of sharing.”

Check her out, especially if you’re looking for clever paleo recipes. In her cauliflower “rice” post, Taiwan-born Becky describes the globally important grain as a favorite and as what she misses most in her no-grain paleo diet; I completely relate and was drawn to this recipe instantly, as my Dominican bones also pine for white rice with each meal (damn healthy choices, depriving me of diabetes and the joy in life…). Rice is such a love of mine, my “dying wish” meal is my aunt’s habichuelas con arroz blanco, Dominican beans and rice. Becky’s cauliflower substitute was so satisfying, I just may update that wish.

CAULIFLOWER “RICE”

Adapted from BeckyAmyLew

Ingredients: 

  • 1 head cauliflower, roughly chopped
  • 1 yellow onion, diced
  • 1-2 tbsp olive oil
  • kosher salt and cracked black pepper
  • Seasonings to your taste, optional (I used Goya Adobo)

Directions:

In a blender or food processor, pulse the cauliflower in batches. You’re looking for a rice-like shape and size, small but not ground into meal. This is a surprisingly easy consistency to achieve. Just pulse, pulse, pulse and keep an eye on it as you go.

cauliflower in blender

Set the cauliflower aside and sauté the diced onion in the olive oil in a deep saucepan over medium until the onion is translucent. Add the cauliflower and salt and pepper to taste, stirring well to combine. Cover the mix and let steam for 5-10 minutes, stirring frequently and checking often.

"rice, rice," baby

rice, rice, baby

 There you have it! Cauliflower “rice!” Pairs perfectly with chili, stir-fries, and other saucy foods. What other grain alternatives have you tried?

Broccoli Wild Rice Casserole (veg, gf) & Planting Herbs Like a Boss

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So I’ve cautiously planted a few things this year… useful things. Herbs. This is my first shot at eating something I’ve grown and, as of this morning, the herbs were still alive (victoreeeeeeeyyyy!). Though the herbs aren’t dead, I’ve formed a bad habit of tending to but not using them- and what’s the point of that?! Sheesh. I decided to make this casserole to pick some thyme and let it do it’s thing. To give it its thyme to shine, if you will (yuk yuk yuk).

cass2

Here are the products of my attempt at green thumbing-it. Irises I didn’t plant, the suspiciously healthy herbs, succulents that survive in desert conditions, coreopsis and other native plants that were the lone survivors of a Washington University drought experiment (thanks, Julie!), and basil, which would probably grow in a highway ditch.

Stand back. I am a master gardener.

To use my homegrown, real-life, big girl thyme and combine my love of grains, casseroles, and veggies, I made this delicious fare last night. Largely based on Heidi Swanson’s wild rice casserole (I know, I know, I keep coming back to Heidi), I added more dairy and waaay more veggies to make this a hearty and filling vegetarian side. Served with greens, another veggie, or with salmon as Dave enjoyed it, it’s a main dish. It’s quite tasty and addictive- I hope you enjoy it as much as we did!

cass veggies

get jazzy on it

BROCCOLI WILD RICE CASSEROLE

Inspired by Heidi Swanson

Ingredients:

  • 1 cup uncooked wild rice
  • 2 1/2 cups water
  • 2 eggs
  • 8 oz cottage cheese
  • 8 oz sour cream
  • 1/2 cup milk or cream
  • 1 tsp Dijon mustard
  • 1 1/2 tsp kosher salt, divided
  • freshly ground black pepper
  • 1 1/2 tbsp olive oil
  • 1 tbsp fresh thyme or 1 tsp dried
  • 5-6 cremini mushrooms, diced
  • half a large yellow onion, diced
  • 3-4 carrots, peeled and diced
  • 3-4 stalks of celery, diced
  • 3 cloves fresh garlic or 4-5 cloves roasted garlic
  • 3 leaves kale, ribbed and cut into ribbons
  • 1 small head broccoli, stems diced and florets cut into quarters

Directions:

To cook the wild rice: in a small stockpot, add the wild rice, water, and 1/2 tsp salt. Bring to a boil, cover and cook for 20-25 minutes, until the rice is chewy. You may need to drain this, depending on how temperamental and stubborn your rice is. Set aside!

I got some wild, wild rice

I got some wiiild, wiiild rice**

As the rice cooks, heat the olive oil in a large, deep saucepan. Add your pre-chopped veggies and sauté in this order:

  1. carrots, mushrooms, thyme, onion, and 1/2 tsp kosher salt for 3 minutes
  2. add kale and broccoli, cook another 2 minutes
  3. add celery and garlic, cook 2 minutes more
  4. your kitchen smells amazing now.

cass veggies cook

Set the veggies aside or just scoot the pan to a cold burner. In a large bowl, whisk together the eggs, sour cream, cottage cheese, milk, and as much pepper as you’d like. You can whisk in the last 1/2 tsp salt here or omit it altogether.

cass eggs

Preheat your oven to 350. Using a bit more olive oil or some butter, grease a casserole dish. I used a large Corningware but a 9X9 would work well here, or even a 9×13. Fold the rice into the dairy and egg mixture and then fold in the veggies.

cass all mixed in bowl

Pour the rice and veggie mix into the greased casserole dish and cover with foil. Bake at 350 for 30 minutes, then remove the foil and bake an additional 20-25 minutes depending on the depth of your casserole dish. You want the casserole to be heated through and the top to be golden brown. All done! Let cool slightly and serve!


**

Produce Basket Weeknight Curry (v, gf)

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Well, hello! It’s time for a curry. This dish is a great way to either add veggies to your diet, celebrate a meatless Monday, or use up the sad veggies withering away accusingly in your fridge. Grab the veggies! It’s not too late!

veggie curry

PRODUCE BASKET WEEKNIGHT CURRY

Ingredients:

  • brown rice, cooked according to package directions (or a microwaveable package of brown rice)
  • 2 tbsp coconut oil

    you saved us!

    you saved us!

  • 6-8 cups of any combination of vegetables you may have, or:
  • 1/2 yellow onion, chopped
  • 3-4 cloves garlic, chopped
  • 1-inch piece of ginger, grated
  • 1/2 eggplant, chopped
  • 1 cup green beans, cut into bite-sized pieces
  • 1/2 red bell pepper, chopped 
  • 1 1/2 cups broccoli florets
  • 1/2 cup green peas
  • 1/2 cup mushrooms

              And:

  • 1 can coconut milk
  • 2 tbsp red or green curry paste, your choice (or 1+ tbsp curry powder and 1 tsp kosher salt)
  • 1 tbsp fish sauce or 1/2 tsp kosher salt
  • 1 tsp brown sugar
  • extra credit: 1 kaffir lime leaf and 1 tsp grated lemongrass
  • cilantro, for serving
  • bean sprouts, for serving 
  • sriracha or other chili paste for serving

Directions:

Heat the coconut oil in a large, deep skillet or wok over medium high heat. When the oil has melted and is hot- you can test this by tossing in an onion- add the onion and saute for about 2 minutes, until they start to become translucent. Add the garlic, ginger, and lemongrass, if using, and saute for another minute. Add the rest of your spectacular veggie combo (excluding cilantro and bean sprouts) and saute, stirring often, for 2-3 minutes more. Leave the stove on and skillet hot.

veggie saute

Remove the veggies to a large bowl and add the coconut milk to the  skillet and bring to a simmer. When the coconut milk is simmering, add the curry paste or powder, the brown sugar, and the fish sauce or salt. Stir to dissolve and combine, then add the veggies back and the kaffir lime leaf to the pan. Bring to a boil. Reduce the heat, cover, and simmer 3-5 more minutes.

veggies cooking

That’s it! Taste a bit of the sauce and adjust seasonings as necessary. You may like it a bit more salty. Serve over brown rice and pass sriracha. How good of you to eat so many veggies at once. Yum.

Brian’s Sunday Soup (v, gf)

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The introduction to this glorious soup should start with an introduction to my uncle Brian and aunt Liz. They are runners, scientists, urban farmers, yogis, cat whisperers, and cooks. They’ve been known to move to China and Korea to teach English. They work tirelessly to restore the creek by their home* to health. They’ve collected water in rain barrels decades longer than your ironically bearded neighbor has, and they do things like compost and march for clean energy because everyone should do those things. On top of all this, they find time to fearlessly reinvent their careers and go see St. Vincent at the 9:30 Club. They’re that cool.

brians soup

So now you know a bit about the brilliantly kaleidoscopic lives that inhabit the sunny kitchen full of great conversation where my uncle Brian threw together this soup the last time we visited. The soup is as healthy and vibrant as Liz and he. “Oh, it’s just got a little of everything in it,” Brian humbly explained as Dave and I poured bowls of the stuff into our gaping faces. If we could have done keg stands over the stockpot, we would have. My sweet mama had come up that weekend to visit and she loved the soup- so did my 20-month-old curly-topped nephew! It’s a crowd-pleaser.

deftly showcasing his spoon-handling skills and Mardi Gras beads

the neph’ showcasing wicked awesome curls, spoon-handling skills, and Mardi Gras beads

I emailed Brian asking how to make the soup soon after and he gave me a true cook’s recipe- ingredients, ideas, tips, no measurements. The mark of a cook at home in his kitchen. I’ve included some of these notes. Behold, Brian’s Sunday Soup.

ingreds

BRIAN’S SUNDAY SOUP

Adapted from Brian Parr

Ingredients:

  • 1 bag of mixed beans, soaked overnight
  • eeoo (extra virgin olive oil)
  • 1 onion, diced
  • 3-4 garlic cloves, minced
  • Spice mix (edit according to your tastes): 1/2- 1 tsp coriander, 1/2-1 tsp curry powder, 1/2 tsp-1 tsp red pepper flakes, 1/2- 1 tsp turmeric,  rosemary is nice if you have a bush, cumin (but only a little as you know how it overpowers everything else)
  • 1 sweet potato, diced
  • 1 russet potato, diced
  • sweet corn (sometimes)
  • 5-6 carrots, peeled and chopped into coins
  • 5-6 stalks celery, chopped, greens chopped and reserved
  • 1/3 cup brown lentils
  • 1/3 cup medium pearl barley (leave out if you’re avoiding gluten)
  • 2-3 quarts low sodium vegetable stock, or 2-3 quarts water and 1 1/2 tbsp low sodium vegetable base
  • 1 can of diced tomatoes, optional
  • freshly ground black pepper
  • a little bit of the vinegary juice form a jar of hot pepper rings adds a nice little bite!
  • red cabbage, sliced into confetti for garnish
  • mustard greens, sliced into confetti for garnish (super important and make all the difference. Plus, they are easy to grow and have a long season)
  • your favorite hot sauce for serving

Directions:

One day ahead, or before you leave for work: SOAK YOUR BEANS. Place them in a bowl or pot, cover with water to a depth of 2 inches above the beans, and let soak for 8 hours or overnight. I put my bowl of beans and water in the microwave to cat-proof while I was at work. Okay, now fast-forward, cooking show-style to: perfectly soaked beans! Rinse and drain them twice. Chop your veggies on your pretty wooden cutting board, which you should care for with food-grade mineral oil, did you know?

onions chopped final

This soup is a very manly soup (if soups can be manly), as the recipe came from Brian and Dave made it at our house. Man Soup: for men, by men. In a large stockpot, have yo’ man heat 2 tablespoons olive oil over medium heat. Saute onion in eeoo in the pot, Get them to the browning stage on medium to low heat and then throw in the garlic at the end. Move the onion to the sides of the pot, create a space in the middle, and add spices to ‘dry cook.’ This gets really aromatic, sometimes to the point of burning eyes and coughing, achh, ohh, ahh, hack, hack….  As they cook on medium heat, be careful not to burn- they are quite potent!!

spices

When your spice blend is fragrant and toasty, add the beans, russet potato, sweet potato, corn, carrots, lentils, tomatoes, and barley (you read that right- don’t add the celery!). Cover with enough water or stock to come a few inches above the veggies and beans and add vegetable base, if using. Stir the soup, raise the heat to medium-high and bring it to a boil. Reduce heat, cover, and simmer for 1 1/2- 2 hours on low, until the beans are tender.

soup

When the beans are tender, stir in the chopped celery. Give it a taste and add black pepper. Salt, if needed. Dip up a few bowls and top with the gorgeous, ribbony mix of red cabbage, celery greens, and mustard greens, the last of which give the soup a leafy, horseradish-like bite. You’ll be glad you did! Pass some hot sauce around. And go thank you uncle and aunt for being your uncle and aunt. It’s probably long overdue.

lovely greens and purples

lovely greens and purples

Thank you, Brian and Liz, for the hospitality and the memorable meal.

*

Quickie: Kimchi Tofu Soup and the Benefits of Fermented Foods (v, gf)

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So it’s springtime. Allegedly. Can’t verify that for you right now, I’m too busy scraping ice off of my windshield. Or at least I was this morning… Sheesh! This should be the time to make chilled soups and bright, minty salads dotted with neon green peas! Instead, I find myself craving warmth, spice, and honestly, detoxification, thanks to an overzealous Friday night with friends (who are totally worth celebrating- hello, ladies). So I suppose that will be my spring theme for this delectable Korean-inspired recipe: renewal!

kimchi soup

The spicy, fragrant, good for you star of this detoxifying soup, kimchi, is a Korean side dish made with fermented vegetables, mainly cabbage. While kimchi is near and dear to my heart, all fermented and cultured foods are powerful nutritional underdogs. I’ll quote Casey Seidenberg’s  Washington Post rundown of why we should all be eating fermented foods: Seidenberg, co-founder of D.C.-based nutrition education company Nourish Schools, says,

“Organic or lactic-acid fermented foods (such as dill pickles and sauerkraut) are rich in enzyme activity that aids in the breakdown of our food, helping us absorb the important nutrients we rely on to stay healthy. | Fermented foods have been shown to support the beneficial bacteria in our digestive tract. In our antiseptic world with chlorinated water, antibiotics in our meat, our milk and our own bodies, and antibacterial everything, we could use some beneficial bacteria in our bodies. | When our digestion is functioning properly and we are absorbing and assimilating all the nutrients we need, our immune system tends to be happy, and thus better equipped to wage war against disease and illness.” 

underdog

What a delicious way to get the good bugs in our systems- by EATING! If kimchi’s not your style you can nosh on sauerkraut, beer (easy, tiger, easy), stinky cheese, dill pickles, yogurt, miso, sourdough bread, and kombucha to make your tummy and immune system happy and healthy. Or if you like kimchi and have five minutes, you can make this soup. Happy winterspringtime, everyone!

KIMCHI TOFU SOUP (KIMCHI JJIGAE)

Adapted from Competitive Cyclist

Ingredients:

  • 2 cups of your favorite kimchi, packed and chopped (I used two packages of Trader Joe’s napa cabbage kimchi)
  • 1 package tofu, cut to medium dice
  • 1 1/2 tbsp white vinegar
  • 4 cups water
  • 2 tsp low-sodium vegetable cooking base or 2 tsp bouillon
  • 1 tbsp low-sodium tamari or soy sauce
  • 1 tsp sesame oil
  • 1 tbsp Korean chili paste or garlic chili paste, such as Huy Fong
  • 1 bunch scallions, sliced and divided
  • eggs, optional

Directions:

Chop your kimchi into bite-sized pieces. You may eat as much as you want as you chop. Watch your fingers.

kimchi chopped

Dice the tofu block. It’s really fun.

tofu chopped

Mix the kimchi and vinegar and add to a large stockpot. Add the water, cooking base, tamari or soy sauce, sesame oil, chili paste, and half the scallions. Stir this together, then gently stir in the tofu blocks and bring the soup to a boil. If you’d like, crack a few eggs into the boiling soup and cook until the whites are opaque. If not, serve and top bowls with remaining fresh scallions, passing sesame oil around. So very tasty and so, so good for you.

kimchi soup cooking

Kale and White Bean Korma (v, gf)

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This vibrant, fragrant dish makes me happy. Its colors and flavors of make me think of lovely Nepal and of colorful Northern India, which I imagine to be one of the most lively places in the world. The tantalizing smell of onion, ginger, and garlic cooking in coconut oil will make your kitchen feel like this:

Photo: National Geographic

Holi festival! photo: National Geographic

Korma is derived from the Urdu word ḳormā, or “braise.” Even though there’s no meat in this dish, you braise the sweet potatoes by cooking them with curry powder, onion, and a bit of tomato sauce before simmering them in coconut milk with kale and white beans. You can serve this korma with rice if you like or serve as a side dish. I found that it really holds up on it’s own; I dolloped mine with some plain Greek yogurt for a hearty meal.  स्वादिष्ट (delicious)!

kormalicious

kormalicious

KALE AND WHITE BEAN KORMA

Adapted from Food 52

Ingredients:

  • 1 tbsp coconut oil
  • 2 sweet potatoes, peeled and cubed
  • 1 yellow onion, diced
  • 3-4 cloves garlic, minced
  • 1-2 tsp minced fresh ginger
  • 4 oz tomato sauce (half of a small can)
  • 1 can light coconut milk
  • 1 tbsp curry powder (see note below)
  • 2 large handfuls chopped kale
  • 1 can cannelini beans, rinsed and drained
  • 1 tsp salt

Directions:

In a large stockpot, heat coconut oil over medium. Add the onion and saute until it’s translucent, about 5 minutes. Add the garlic and ginger and saute another minute.

onion

Add the sweet potatoes, curry powder, and tomato sauce. NOTE: if you don’t like curry powder (and many people don’t), omit it for Pete’s sake. Add paprika or brown sugar and pepper or red curry paste, or nothing or anything you like in its place. But if you do like curry powder, add it now. Continue to cook the sweet potatoes over medium for about ten minutes, until they begin to soften a bit.

sweet potatoes

Add the coconut milk, kale, and white beans. Bring the korma to a boil, cover, reduce heat to medium-low, and simmer for 20 minutes.

look at that nutritious jumble!

look at that nutritious jumble!

That’s all! Uncover and serve, you wholesome and adventurous veggie-lover, you. Top with yogurt or diced cucumbers. Enjoy!

KORMA BOWL

Quickie: Coconut-Chili Shrimp & Snow Pea Brown Rice “Risotto” (gf)

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Need a quick dinner idea? Have little time but want lots of flavor? Do you have a pound of shrimp or chicken and a green vegetable handy? Let’s do this.

risotto

COCONUT-CHILI SHRIMP & SNOW PEA BROWN RICE RISOTTO

Adapted from Real Simple

Ingredients:

  • 1 lb raw shrimp, peeled and deveined, or 1 lb chicken, cut into 1-inch cubes
  • 1 bag ready to eat snow peas, or 2 cups other green vegetable (broccoli, zucchini, asparagus, etc.)
  • 1 tbsp coconut oil
  • 1 tbsp chili garlic paste, such as Huy Fong
  • 1 tbsp red curry paste (or increase chili garlic paste by 1/2-1 tbsp)
  • 1 tsp kosher salt
  • 1 can light coconut milk
  • 4 cups cooked brown rice
  • 1 scallion, sliced (optional)
  • juice of a lime (optional)

Directions:

Heat the coconut oil in a deep saucepan over medium high heat. When the oil is hot, add the shrimp or chicken and cook, stirring, until no longer pink (3 minutes for shrimp, 5 minutes for chicken). Remove the cooked shrimp or chicken to a plate and add the coconut milk, chili paste, salt, and red curry paste to the pan; bring to a boil and lower heat to simmer, allowing the sauce to reduce to about half. Add your green veggie and cook 1 minute more. Stir in the rice, shrimp or chicken, and lime juice, stirring to combine, and cook two minutes more (or until rice is hot). Top with sliced scallion and serve! Easy snow-peasy!

Michael Pollan, Saturated Fat, and Braised Fennel (veg, gf)

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Fennel. So lovely, so fragrant, so exotic-looking when wedged between carrots and celery in the produce section, like a ballerina on a bus. It stumps check-out clerks and home cooks, causing both to miss out on its nutritional benefits if they do not know what in the heck to do with a bulb once they’ve brought it home.

feathery fronds

feathery fronds

Fennel packs vitamin C, fiber and potassium in each serving, making it a nutritional powerhouse and especially beneficial to runners and athletes recovering from hard workouts. Low in calories and incredibly flavorful, it’s a stellar addition to any home menu. All while earning you “cook unafraid of unusual vegetable” points (score!).

fennel braised

My favorite way to prepare fennel is the simple braise outlined below; another favorite is tossing it into this A!G Provencal Fish Stew. This braise pairs well with chicken, fish, or pork, or with loads of other veggies- I’ve served it alongside roasted carrots, onions, and brussels sprouts as a hearty all-veggie dinner. Hope you enjoy! And how else have you prepared fennel?

BRAISED FENNEL

Adapted from McDaniel Nutriton

Ingredients:

  • 3 large fennel bulbs, trimmed and sliced (you can use the stalks as well)
  • 1 cup broth or 1 cup water and 1 tsp vegetable base
  • 4 tbsp butter- this sounds like a lot but bear with me
  • 3 cloves garlic, minced, or 3 tsp crushed garlic
  • 2 tbsp fennel seeds

Directions:

After prepping the fennel, this recipe is a one-step wonder. You’ll toss all of the ingredients into a saucepan and cook in just a moment. Clean your fennel bulbs and cut off a slice of the thick root end. Lob off the fronds and reserve for another use and cop the stems and root into 1-inch slices. I find it easiest to quarter the bulbs and cut from that point.

fennel ingreds

Now before you toss everything into your pan, let’s talk butter. Recent studies have shown that “bad” saturated dietary fat, if it comes from high-quality organic sources (think organic butter from grass-fed cows, grass-fed or pasture raised beef, raw cheeses, strained organic yogurt, whole organic milk, eggs form pasture-raised chickens, etc.), may not be that bad after all. Scientists and the food-minded argue that it’s the highly-processed trans fats and chemically altered saturated fats and preservatives that are killing us. A 2010 study by the American Society for Nutrition concludes that:

“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD (coronary heart disease) or CVD (cardiovascular disease).”

WHOA. In a recent conversation about the saturated fat vs. high-quality full-fat food debate, a friend pointed out that the food our healthier, more active, longer-living grandparents ate was full fat, was often organic before that was a “thing,” was fresh, and was more satiating due to its high fat (and fiber) content. Hmm. Very true. Our grandparents also ate more vegetables and whole grains than we do- no slabs of meat at each meal and no bags of Doritos and partially hydrogenated cheese dip. And they ate smaller portions. The argument for full-fat foods does not, by any means suggest that eating plates of hand-cured, gourmet, farm-raised bacon with six eggs and toast slathered in butter is a good for you- everything in moderation, my friend. Journalist and food activist Michael Pollan, with whom I’ve recently become obsessed, says it best:

“Eat food. Not too much. Mostly plants.”

So to celebrate that mantra and to test the new theory, which makes perfect sense in my mind, let’s eat veggies and use butter today! Back to the recipe. Add all ingredients to a deep saucepan and bring to a boil. Reduce heat, cover, and simmer for 10 minutes. Uncover and continue cooking over medium for another few minutes, until most of the cooking liquid has evaporated; don’t allow the fennel to get mushy. There you have it! Serve. What are your thoughts on the saturated fat debate? I’d love to hear your comments below!

simmering fennel