Pineapple-Apricot Chutney

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Kari's Pineapple-Apricot Chutney
Makes approx. 2 1/2 cups

A tangy fresh pineapple chutney with just a hint of *heat from cayenne.

Cooking spray
1/2 tsp black mustard seeds
1/3 cup diced onion
2 large cloves garlic, minced
1 medium pineapple, diced (about 3 cups) **
10 dried apricots, diced (about 1/3 cup)
2 Tbsp golden raisins
1/2 tsp kosher salt
1/4 tsp cayenne
1/4 tsp ground ginger
1/4 tsp ground cumin
1/4 tsp cinnamon
1/2 tsp garam masala
3/4 cup dark brown sugar
3/4 cup apple cider vinegar

Spray medium nonstick saucepan with cooking spray; over medium heat, add mustard seed and cover. When seeds pop, add onion and garlic. Saute over medium til softened. Add remaining ingredients and bring to a light boil. Reduce heat and simmer 30 or 40 minutes, stirring occasionally, until juices thicken. Remove from heat, cool slightly, and transfer to clean jar. Store refrigerated.

*For a hotter chutney, you can increase cayenne or add chopped chile peppers or dried red pepper flakes.
**I used the supersweet type of pineapple.

Per serving (1/20th of recipe): 57 calories, 0 fat, 62mg sodium, 1g fiber, 12g sugars, 0 protein, 24% daily value for vitamin C

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Plum Kooky Peanut Bars

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Kari's Plum Kooky Peanut Bars
12 bars

Great for lunchbox or snack or breakfast on the run.

1 cup oats
1/4 cup raw sunflower seeds
1 Tbsp sesame seeds
2 Tbsp wheat germ
1 cup Rice Krispies (or other puffed crisp cereal)
1/4 cup dry roasted peanuts, chopped
1/2 cup raisins
1/2 cup chopped prunes (about 14)
1/4 cup peanut butter
1/4 cup honey
2 Tbsp turbinado sugar
1/4 cup baking cocoa
2 Tbsp water
1 tsp vanilla
1/4 tsp sea salt

Preheat oven to 375. Spray 8x8 glass pan with cooking spray or line with parchment.

Spread oats, sunflower seeds, sesame seeds, and wheat germ on rimmed baking sheet. Bake 10 minutes, stirring halfway through, til toasty. Transfer to large bowl. Add Rice Krispies, peanuts, raisins and prunes. Toss together.

In a small bowl or 2-cup Pyrex measuring cup, combine peanut butter, honey, turbinado sugar; microwave a minute or til bubbly. Add cocoa, water, vanilla and sea salt. Mix well.

Pour cocoa mixture over oat mixture and mix thoroughly until all moistened. Transfer to prepared pan and press firmly and evenly (placing a piece of parchment paper over mixture is helpful). Chill in refrigerator an hour or so.

Flip bar out onto cutting board and cut into 12 bars--cut in half, then cut each half in thirds, and cut each third in half. Wrap bars individually in plastic wrap and store in refrigerator.

Per Bar: 211 calories, 7g fat, 97mg sodium, 4g fiber, 35g carb, 17g sugars, 6g protein

Almond, Date, and Honey Bars

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Kari's Almond, Date, and Honey Bars
12 bars

Crunchy, chewy, and not too sweet. Great for lunchbox or snack or breakfast.

1 cup oats
1/4 cup raw sunflower seeds
1/4 cup slivered almonds
1 Tbsp pepitas (raw pumpkin seed)
1 Tbsp sesame seeds
1 cup Rice Krispies (or other crisp puffed cereal)
1/2 cup raisins
1/2 cup chopped dates (4 large medjool dates)
1/4 cup almond butter
1 Tbsp turbinado sugar
1/4 cup honey
1 tsp vanilla
1/4 tsp sea salt

Preheat oven to 350F. Spray an 8x8 pan (glass works great) with cooking spray or line with parchment.

On a large rimmed baking sheet, spread oats, sunflower seeds, almonds, pepitas, and sesame seeds. Bake til toasty, 10 or 12 minutes, stirring halfway through. Remove from oven, let cool a few minutes, then transfer to a large bowl. Add Rice Krispies, dates, and raisins. Toss together.

Combine almond butter, turbinado sugar, and honey in a microwave safe bowl or 2-cup Pyrex measuring cup. Microwave 1 minute or until bubbly. Add salt and vanilla, and stir til well-combined. (You can also do this on stovetop in a small pan.)

Pour honey mixture over oats mixture and stir together until all ingredients are moistened. Transfer to prepared 8x8 pan. Press mixture firmly and evenly into pan. A piece of parchment paper over the mixture helps. Chill in refrigerator an hour or so.

Flip it out onto cutting board and cut into 12 even bars--cut once in half, then each half into thirds, then each third in half. Wrap bars individually in plastic wrap and store in refrigerator.


Per bar: 207 calories, 8g fat, 96mg sodium, 31g carb, 3g fiber, 16g sugars, 5g protein

Sweet Potato, Cauliflower, Chickpea Coconut Curry

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Kari's Sweet Potato, Cauliflower, Chickpea Coconut Curry
Serves 4-6

Sweet potato, cauliflower and chickpeas in a rich coconut gravy, not too spicy.

Ingredients:
2 medium sweet potatoes, peeled and cubed
1/2 cup water
1/2 Tbsp oil
1 tsp black mustard seeds
1/2 cup chopped onion
1 sprig curry leaves (16-18 leaves)
4 cloves garlic, minced
1 tsp minced gingerroot
2 jalapeno peppers, seeded and minced
1 large tomato, diced
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp turmeric
1 tsp kosher salt
1/2 cup chopped bell pepper, red or green or combination
2 cups chopped cauliflower
1 (13.5-ounce) can coconut milk
1 (15.5-ounce) can chickpeas, rinsed and drained

Cook sweet potato cubes with 1/2 cup water in covered bowl in microwave 5 or 6 minutes. Set aside.

Meanwhile, heat oil in a large pot or Dutch oven. Add mustard seed, cover. When seeds stop popping, add onion and curry leaves. Cook and stir 1 minute.

Add garlic, ginger and jalapeno; cook and stir 1 minute.

Add tomato; cook 2 minutes until tomato starts to break down.

Add cumin, coriander, turmeric, and salt. Cook 2 minutes more.

Add bell pepper, cauliflower, and sweet potato with its cooking liquid. Stir well to coat vegetables; cover and cook on medium-high 5 minutes, stirring once or twice.

Add coconut milk and chickpeas. Stir well, cover, and simmer on low 25 minutes. Adjust seasoning, adding more salt as necessary.

Serve with flatbread or rice.

Hummingbird Cake

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If you're looking for a rich-tasting dessert for those special days--birthdays, holidays, Thursdays--you might like this Hummingbird cake.

There are many versions of Hummingbird cake. The original recipe includes oil and eggs and nuts and a bazillion calories. This cake itself has no added oils or eggs, but contains walnuts. You can use your favorite frosting or eat it unfrosted. This simple vanilla frosting contains one tablespoon light margarine, which is 4.5 grams fat. You can switch that for a fattier margarine or substitute more yogurt or something else like fruit juice or soy milk. You can use cream cheese instead of margarine and yogurt. You can add coconut and walnuts to the frosting or sprinkle them on top. You could add cinnamon to the frosting, or use a different flavor for the vanilla extract, perhaps pineapple flavor or something citrus like lemon or orange. Whatever you like. I think Hummingbird cake typically has cream cheese frosting.

Kari's Hummingbird Cake

2 Tbsp flaxseed meal
8 Tbsp water

1 cup whole wheat pastry flour
1 cup unbleached flour
1/4 cup coconut flour
3/4 cup turbinado sugar
1 3/4 tsp baking powder
1/2 tsp salt
3/4 tsp cinnamon

2 mashed bananas (1 scant cup)
1/2 cup crushed pineapple
1/2 cup plain soy yogurt
1/2 Tbsp vanilla

1/2 cup chopped walnuts

Preheat oven to 350F. Spray 9x9 baking pan with cooking spray.
In a small bowl, whisk together flaxseed meal and water. Set aside.
In a large bowl, combine flours, turbinado sugar, baking powder, salt, and cinnamon.
In a medium bowl, combine bananas, pineapple, soy yogurt, and vanilla. Add flaxseed meal/water mixture and mix well.
Add wet mixture to dry mixture; stir until all moistened, but don't over-mix. Stir in walnuts.
Spread batter in prepared pan. Bake for 30 minutes. Cool. Frost if desired.

Frosting:
1 Tbsp plain soy yogurt
1 Tbsp light Blue Bonnet margarine (or other)
1 tsp vanilla
2 cups confectioners sugar

Beat yogurt and margarine together. Add vanilla, then add confectioners sugar 1/2 cup at a time, beating well until smooth. Frost cake.

Is that Mulligatawny Soup?

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Mulligatawny is an Anglo-Indian soup. The name translated from Tamil, Millagu Thanni, means pepper water. There are numerous variations. I made this version using the pressure cooker, but you can make it in a regular pot. It is fairly spicy.

Kari's Mulligatawny Soup

serves 5-6

1/2 Tbsp oil
1 tsp black mustard seeds
1/2 tsp cumin seeds
2 Tbsp urad dal (black gram skinned-split), rinsed and dried
1 tsp minced fresh gingerroot
4 cloves garlic, minced
1 large onion, chopped (1 1/2 cups)
3 large carrots, diced (1 1/2 cups)
2 stalks celery, diced (1 cup)
1 medium sweet potato, diced (approx 2 cups)
2 Tbsp Madras Curry Powder
1 Tbsp Sambal Oelek (more or less to taste)
4 cups water
2 vegetable bouillon cubes
1/2 cup mango chutney
1/2 small cauliflower, chopped (approx 2 cups)
1 16-ounce can Chickpeas, rinsed and drained
1/2 cup frozen peas
Cooked Basmati Rice

In pressure cooker, heat oil over medium. Add mustard and cumin seeds, cover the pan to prevent splatter, and cook just until seeds stop popping. Add urad dal; cook, stirring constantly, until golden. Add ginger and garlic; cook and stir 1 minute. Add onion, carrot, celery, and sweet potato. Add Sambal Oelek and curry powder. Cook and stir a couple minutes. Add 4 cups water and vegetable bouillon. Stir well. Secure lid on pressure cooker, bring to pressure and cook 4 minutes. Turn off heat and let rest 1 minute, then use rapid release method to release pressure. Remove 1 cup of veggies with some broth to a separate container and mash, or puree in blender, then return it to the pot. Add chutney, cauliflower, and chickpeas. Simmer 15 minutes, or until cauliflower is tender. Add peas and cook a minute to heat through. Adjust seasonings, adding salt if necessary. Serve soup with rice, as desired.

Grilled "cheese" on Sourdough

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This sandwich is so very yummy. The cheese is a cashew cheddar from a recipe I found at Vegan Epicurean. I've made this "cheese" three times. It's melty just like real cheese and tastes great on sourdough bread. You will need raw cashews, nutritional yeast, and agar powder. You can change the spices, but so far I've followed the recipe as given.

Agar-agar is a sea vegetable by-product that is used like gelatin. Look for agar-agar powder in oriental markets. A packet of Telephone Brand agar-agar powder (from Thailand) is between .99 and $1.50 at the oriental markets locally. If you're unable to find it in your area, you can also buy different brands of agar-agar powder online.

This is what my loaf of "cheese" looks like. I slice it in six pieces and store in a plastic container in the refrigerator. It will last a week...IF you don't go on a grilled cheese binge. Heh.