Convenient Couscous

For hundreds of years couscous has been a staple grain dish in the Mediterranean   countries. Basic couscous is made by rolling and shaping moistened semolina. The end result is tiny round pellets. In some parts it is also made with barley, millet, yams or cornmeal.

Nowadays,the commercial, ready made semolina product has become a popular dish Worldwide due to it being quick and easy to prepare. It has already been pre-steamed so only requires to be soaked for 10 minutes in boiling water or lightly steamed.

Couscous is one of the healthiest grain products and has a much low glycemic load than regular pasta. It contains thiamin (B1), riboflavin (B2 niacin), pantothenic acid (B5), pyridoxine (B6), and folate, and containing four times as much. It has a good protein content of 3.6 grams per every 100 calories.

So if you haven't tried it before, why not buy a box and try it out. I am sure it will become part of your staple foods. It can be served hot or cold in savoury and sweet dishes. When creating a dish allow 100g / 4oz of uncooked couscous per person.

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Festive Couscous
Adapted from a recipe by Nigella Lawson at B.B.C. Food   
This is one of those wonderful dishes that demands little but delivers massive dividends. Just sprinkle the spiced couscous with fresh coriander and those vibrant jewels of pomegranate seeds and present at the table in all its magnificence ~ Nigella

675g / 1lb 8oz couscous
100g / 4oz golden sultanas
1/4 heaped tsp ground cinnamon
1/2 heaped tsp paprika
1/2 heaped tsp ground cumin
1/2 heaped tsp ground coriander
2 1/2 tsps salt
1 litre / 1 3/4 pints freshly boiled water
5 1/2 tbsp vegetable stock
1 1/2 tbsps extra virgin olive oil
1 pomegranate
1 handful fresh coriander, chopped
salt and freshly ground black pepper

Place the couscous, sultanas, spices and salt into a microwave-proof bowl and mix well. Add the freshly boiled water to the bowl and then cover the bowl with cling film or tight fitting cover. Leave the mixture to sit for 10-15 minutes, until the water has been absorbed by the couscous. Remove the cling film or cover from the bowl and stir the couscous with a fork to separate the grains. Add the vegetable stock and the olive oil to the couscous. Stir the mixture again and season to taste with salt and freshly ground black pepper. If necessary, re-cover and microwave on full power for 1-2 minutes, or place in a warm oven to heat through. Transfer the couscous to a serving dish. Slice the pomegranate in half and extract about a quarter of the seeds by hitting the outer shell of the fruit with a rolling pin. Sprinkle them over the couscous with the chopped coriander and serve. Serves 8 as side dish.

Israeli Couscous with Saffron, Olives, and Vegetables
From the Vegetarian Times    
Oil-cured Moroccan olives, such as Beldi, add a distinct, salty flavour to this dish. For a milder taste, use kalamata olives.

2 cups couscous
4 tsps canola oil
2 bulbs fennel, slivered, grated, or finely chopped (1 cup)
1 medium leek, white and pale green parts finely chopped (1/2 cup)
6 cloves garlic, chopped (2 tbsps)
1/2 cup dry white wine
2 cups shelled fresh or frozen peas
1 cup low-sodium vegetable broth
4 plum tomatoes, chopped (1 cup)
a few saffron threads (I use turmeric~Jackie)
2 cups baby arugula leaves (rocket)
1/2 cup chopped, pitted oil-cured or kalamata olives
3 tbsps olive oil
fresh basil leaves, for garnish

Prepare couscous according to package directions. Set aside. Heat canola oil in large skillet over medium-high heat. Add fennel, leek, and garlic, and cook 3 to 5 minutes, or until lightly browned. Stir in wine, and cook 1 minute to deglaze pan. Add peas, and let wine reduce 1 minute more, then add broth. Add couscous, tomatoes, and saffron; season with salt and pepper, if desired. Cover, and let stand 5 minutes. Stir in arugula, and remove from heat. Season with salt and pepper, if desired. Spoon into bowls, then top with olives, olive oil, and basil. Serves 6

Couscous with Mushrooms and Sun-Dried Tomatoes
By BBC Nutritionist from Honey We're Killing the Kids at B.B.C. Food  

85g / 3oz sun-dried tomatoes, from a bag (not stored in oil)
535ml / 19fl oz water
215g / 7½oz couscous
1 tbsp olive oil
4 1/2 cloves garlic, crushed and chopped
1 1/2 bunches spring onions, chopped
25g / 1oz fresh basil leaves
3/4 lemon, juice only
salt and freshly ground black pepper
170g / 6oz mushrooms, sliced

Place the sun-dried tomatoes into a bowl with the water. Soak for 30 minutes, until rehydrated. Drain in a sieve over a bowl, reserving the water, and roughly chop the tomatoes. Place a medium saucepan over a medium heat. Add the reserved sun-dried tomato water and bring to the boil. Add the couscous and stir in. Remove the saucepan from heat, cover with a lid and allow to sit for five minutes, until liquid has been absorbed by the couscous. Gently fluff the couscous with a fork. Meanwhile, heat the olive oil in a shallow pan. Add the chopped sun-dried tomatoes, garlic, and spring onions and sauté for five minutes, until the spring onions are tender. Add the basil and lemon juice and season, to taste, with salt and freshly ground black pepper. Add the mushrooms and continue cooking for 3-5 minutes, until browned and cooked through. Add the mushroom mixture to the couscous, stir through to mix well and serve. Serves 3

Fig and Pistachio Couscous
From Recipes4us  

240ml / 8fl.oz. Water
1 tbsp olive oil
salt
175g / 6oz dried Figs, thinly sliced
1 heaped tbsp Pistachio Nuts, chopped
175g / 6oz Couscous
1 level tsp Ground cinnamon
¼ tsps ground allspice
4 spring onions, chopped
8 basil leaves, shredded

Place the water, oil, salt, figs and nuts in medium saucepan, bring to boil then remove from heat and stir in couscous and spices. Cover and leave to stand until water is absorbed, about 5 minutes. 2. Transfer to a large bowl, fluff with fork and allow to cool completely. Stir in the spring onions and basil. Serve at room temperature. Serves 4.

Couscous Pudding
Recipe submitted by Spark People user ANTIOCHIA.

3 cups soy milk
1/4 cup raisins
1/4 cup sugar
2 tsps margarine / Earth Balance
1 cup couscous
1 tsp vanilla
cinnamon for sprinkling on top
soy creamer (Optional)

Put the soy milk, raisins, sugar, and margarine in a saucepan and bring to a boil. Remove from heat. Stir in the couscous and vanilla. Cover and let stand 5 minutes. Serve warm or cold sprinkled with cinnamon. You may pour on additional soy milk or use soy creamer - Silk makes a good creamer ~ Antiochia. Servings 8

Fantastic Figs

Image via Wikipedia

There is nothing nicer than a fresh, organic, wonderfully sweet fig. Sadly they are not available all year round, so the next best option are dried figs. Figs are very nutritious, great for your health, and can be added to both sweet and savoury dishes.

Figs are the fruit of the Ficus tree, which is a member of the Mulberry family. They can be traced thousands of years ago to Egypt and later to Greece and Rome where they were held in high esteem.  Spanish missionaries introduced them to the Americas. Figs come in many varieties and colours, like the pale green/yellow Calimyma with amber flesh, the dark purple  Mission with pink flesh and the green Adriatic with tan flesh.

They are a very healthy fruit to add to your five-a-day, whether they are fresh or dried.  They are a good source of soluble and insoluble dietary fiber, potassium, manganese, iron, vitamin B6 and calcium. Figs are low in sodium but high in fruit sugars.  Internally figs' potassium helps to control blood pressure, their fiber content is a good weight management aid and also relieves constipation, their calcium helps to promote good bone density and drinking fig juice helps to soothe irritated bronchial passages.. Externally the juice of green figs is said to soften corns, reduce skin pigmentation, and relieve many other skin problems. Fig leaves are said to help diabetic patients reduce their amount of insulin intake.

Note : Figs contain measurable amounts of oxalates. Therefore individuals with kidney or gallbladder problems may want to avoid eating figs.

Fresh Figs are very perishable so only purchase what you intend eating in a few days. Store figs in the fridge.  They can also be frozen. Freeze individually then store in a plastic container in the freezer for up to 3 months.  Freezing will change the texture and the figs will be much softer when thawed, but will still be very tasty. Some people like to dehydrate any excess figs rather than buy commercially dried figs. If buying commercially dried figs, look for those that are organic, sun-dried, and which have no added sulphites.  

Figs are in season in the North at the moment, so those lucky enough to see them in your local shops, pop a few in your basket and enjoy a very tasty treat.

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There was an Old Person of Ischia,

Whose conduct grew friskier and friskier;

He danced hornpipes and jigs,

     and ate thousands of figs,

That lively Old Person of Ischia.

Edward Lear  (1812-1888)

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Fig and Mint Salad

From About.com   By Jolinda Hackett,

This unusual combination of figs and fresh mint makes for an unusual raw food salad ~ Jolinda

handful of fresh strawberries, sliced

6 fresh figs, sliced

2 tbsp agave nectar

2 tbsp balsamic vinegar

2 tbsp fresh mint, chopped

Toss together all ingredients in a large bowl until fruits are well coated. Enjoy!

Nutty Fig Bites

By The Vegan Chef    

20 dried figs

1 cup pecans or peanuts

1/2 cup raisins

1/4 tsp cinnamon

1/3 cup peanut butter

finely chopped peanuts

In a food processor, place the figs, pecans, raisins, and cinnamon, and process for 1 minute to combine. Add the peanut butter and pulse a few times to combine. Using your hands, roll the mixture into 1-inch balls, and then roll the balls in the finely chopped peanuts. Store in an airtight container. Yield: 2 Dozen

Fresh Fig and Rose Smoothie

From the Chocolate and Zucchini blog.

6 ripe black figs (about 250gms/9ozs)

2 or 3 large oranges (about 250 ml / 1 cup juice)

2 tsps rose water, plus more to taste

Remove the very tip of the fig stems and quarter the figs. Juice the oranges. Combine the quartered figs, orange juice, and rose water in a blender, and whizz until smooth. Taste, and add a little more rose water if desired. Serves 2

Marinated Green Bean Salad with Dried Figs, Almonds and Olive Vinaigrette

From California Figs   Created by The Chef's Table Restaurant, Fresno, CA

1 shallot, white part only, minced

2 cloves garlic, thinly sliced

2 tbsps balsamic vinegar

6 tbsps virgin olive oil

1/4 cup pitted mixed ripe and green olives, chopped fine

2 cups fresh green beans, trimmed, cut crosswise in 1/2-inch length, and blanched

6 dried California figs, diced 1/4-inch

4 tbsps sliced almonds, toasted

In large bowl, combine shallot, garlic, vinegar, olive oil and olives; mix well. Add green beans, figs and almonds; toss to coat well. Cover and chill. Divide and serve on lettuce leaves, if desired. Serves: 4

Arugula or Rocket

Whether you call it Rocket or Arugula, most of us find this tasty and nutritious salad leaf an excellent addition to many dishes both raw and cooked. Popular in Roman times and still widely used in Italy, it only generally became available Worldwide in the last 50 years. It is a member of the Mustard family.

Rocket is an excellent source of vitamins A, C and K, dietary fiber, folate, calcium, iron, magnesium, manganese, potassium and phosphorus. It is also a good source of many B vitamins, zinc and copper.

If not available at your local market, rocket can be easily grown from Spring to late Autumn. The plants do not like excessivly hot and dry weather so under those conditions plant in the shade of a tree. They do not mind the cold so in most areas they are also classified as a Winter plant. Three or four plantings can be done each year for a regular supply of the leaves. The flowers can also be eaten.

Rocket seeds can also be sprouted (make sure they are purchased as sprouting seeds and not seeds for planting). Details of how to sprout rocket seeds are available at the Sprout People website.

To store, wash the leaves off and dab dry, put in airtight container in the veggie drawer of fridge. Will not keep more than a couple of days.

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Fig, Walnut, Arugula Salad (Raw)
From WH Foods

½ medium onion, sliced thin
2 tbsps white wine or apple cider vinegar
1 cup hot water
8 dried figs, sliced
2 tbsps walnuts
2 bunches arugula (about 8 cups)
2 tbsps balsamic vinegar
sweetner to taste
2 tbsps extra virgin olive oil
salt and cracked black pepper to taste

Marinate sliced onion in vinegar and hot water while preparing rest of ingredients. Rinse and dry arugula. If you have a salad spinner that is best, otherwise, dry with paper towels. This will avoid dressing getting diluted. Whisk together balsamic vinegar, sweetner, salt and pepper, drizzling olive oil a little at a time at the end. Toss with rest of ingredients and serve. Serves 4.


Arugula, Radish, and Sauteed Mushroom Salad
(or you could use Raw Mushrooms if on a Raw Food diet)
From Mariquita

2 large bunches of arugula, coarse stems discarded and the leaves washed well and spun dry (about 8 packed cups)
2 cups thinly sliced mushrooms, lightly sauteed in a bit of oil or butter and cooled
1 cup grated watermelon radish (or daikon if watermelon radishes are unavailable)
3 tbsps extra virgin olive oil
fresh lemon juice from one large or two small lemons
Vegan Parmesan (optional)
sea salt and pepper to taste

Combine the arugula, mushrooms, and the radish, drizzle the oil over the salad, and toss the salad gently. Toss with the lemon juice and salt and pepper to taste, and sprinkle with Vegan Parmesan. Serves 4 to 6.


Flash-Cooked Greens with Garlic and Lime (Cooked)
From the Vegetarian Times
This three-minute side dish is great for people who don’t like more strongly flavored leafy greens like kale and collards.

2 tbsps olive oil
2 cloves garlic, minced (about 2 tsp)
1/4 tsp red pepper flakes
8 cups baby spinach (about 5 oz.)
4 cups arugula leaves (about 2 bunches)
2 tsp lime juice
1 tsp red wine vinegar

Heat oil, garlic and pepper flakes in large skillet over medium heat. Cook 2 minutes, or until garlic is browned. Add spinach and arugula, and cook 1 minute, or until barely wilted and heated through, tossing with tongs. Remove from heat, and stir in lime juice and vinegar. Season with salt and pepper, and serve. Serves 6



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Food for Love

Perfect love is rare indeed - for to be a lover will require that you continually have the subtlety of the very wise, the flexibility of the child, the sensitivity of the artist, the understanding of the philosopher, the acceptance of the saint, the tolerance of the scholar and the fortitude of the certain. Leo Buscaglia


Valentine's Day has always been associated with love and romance. Whether you will be celebrating it over the weekend or Wednesday 14th, at home or in some romantic setting, it is one time in the year to let your hair down, forget your day to day troubles and make it the most romantic occasion possible.

In non Vegan homes the meals often include so called aphrodisiacs like oysters, caviar, strawberries and chocolate. As a Vegan you can still have your Vegan chocolate and strawberries but not only that there are many other foods with the same effect. Veggies and fruit like asparagus, arugula, avocado, fennel, truffles, raspberries and figs. Even some herbs and spices are mood enhancers like liquorice, ginger, garlic (make sure you both eat it though),aniseed,basil and coriander. Almonds and pine nuts can also be added to these. A good bottle Vegan wine is also great to serve with your meal, to set the mood and relax your troubles away but do not overdo it.

Treasure the love you receive above all. It will survive long after your gold and good health have vanished. Og Mandino

If you are celebrating at home, there are many great websites that you can find food that you fancy to eat on Valentine's Day or you can take a look at some recipes I have selected at the bottom of this posting.

Valentine's Day Links:
VegParadise
VegFamily
Chery's Vegan Recipes
VeganStreet

Put your hand on a hot stove for a minute, and it seems like an hour. Sit with a pretty girl for an hour, and it seems like a minute. THAT'S relativity. Albert Einstein


Warm Poached Figs with Fresh Raspberries
From the Vegetarian Times
Recipe adapted from Breakfast in Bed (HarperCollins, 1997).

2 cups apple juice
1 cinnamon stick
3 whole cloves
Large mint leaf
8 very ripe fresh figs or rehydrated dry
1/2 pt. fresh raspberries or organic frozen
Juice of 1 large lemon (4 tbsps)

In large saucepan, combine apple juice, lemon juice, cinnamon, cloves and mint leaf. Bring to a simmer over medium-low heat. Cook, uncovered for 10 minutes, reducing liquid by one-third. Add figs and simmer, covered, until very soft, about 10 to 15 minutes. With slotted spoon, remove figs to serving bowl. Strain the juice and return to pan. Reduce it by half over high heat until it becomes somewhat syrupy. Top figs with raspberries and drizzle with a little of the reduced syrup. 4 servings.

Asparagus and Citrus Salad
from California Asparagus
4 oranges
1-1/2 lbs asparagus trimmed
2 tbsps finely chopped shallots
1 tbsps Balsamic vinegar
1 tbsps dry sherry
2 slices ginger chopped
3 tbsps extra virgin olive oil
4 tbsps coarsely chopped, toasted walnuts

Combine shallots with vinegar and sherry. Zest 1 of the oranges. Finely chop zest and add to the shallots. Squeeze 1/3 cup juice from zested orange and add to the shallots. Slowly whisk in the olive oil and season with salt and pepper, set aside. Cut asparagus spears in half and steam for a few minutes until crisp-tender, drain well and remove from pan to cool. Toss the vinaigrette with the cooled asparagus. Cut the ends of the remaining oranges and peel. Slice the peeled orange horizontally into 1/2 inch thick slices. Arrange the orange slices and asparagus spears on salad plate. Top each serving with 1 tablespoon toasted walnuts.
Serves 4

Vegan Asparagus & Avocado Cream Soup
from HarvestCo-Op

1 1/2 cups asparagus, ends trimmed, stems peeled, and sliced
1 1/2 cups cremini mushrooms, ends trimmed, and sliced
1/2 cup shallots, diced
1/3 cup green onion, thinly sliced
2 tbsps freshly chopped parsley
3/4 cup water
2 avocados, peeled, pitted, and diced
2 tbsps Sesame-Flax Dressing (see below)
1 tbsp tamari, soy sauce, or Bragg Liquid Aminos

In a food processor, place the asparagus, mushrooms, shallots, green onion, and parsley, and pulse for 30 seconds to roughly process the mixture. Add the water and process for 1-2 minutes or until the mixture is smooth. Add the remaining ingredients and process the mixture for an additional 1-2 minutes or until smooth. Serve immediately or chill, if desired.

Artichoke and Avocado Salad
from Cherry's Vegan Recipes

2 oz rocket
1 red pepper
2-3 sundried tomatoes - halved
4 artichoke hearts - halved
2 tbsp black olives
1 avocado
1 tsp balsamic vinegar
1 tbsp olive oil

Finely slice the pepper. Divide rocket leaves between two plates and arrange pepper slices, sundried tomatoes, artichokes and olives on top. Just before serving slice the avocado and arrange around the plates. Drizzle olive oil and balsamic vinegar over the salads.

Fancy Mock Fish Fillets
from Fishing Hurts
Serve these tasty cutlets with a dollop of tofu tartar sauce (see recipe) or hot sauce or use them to make extraordinary sandwiches.

1 lb. firm tofu
Egg replacer equivalent to 1 egg
2 tbsp. soy sauce
1/4 cup wheat germ
1/4 cup cornmeal
1/4 tsp paprika
1/4 tsp dried basil
Dash dried thyme
Oil for frying

Cut the tofu into 1/4-inch thick slices. Wrap the slices in thick paper towels and pat to remove excess moisture.
Beat the egg replacer and soy sauce together in a small bowl. Combine the wheat germ, cornmeal, paprika, basil, and thyme on a plate. Heat the oil in a large skillet. Dip each slice of tofu into the egg replacer mixture, then coat both sides in the wheat germ mixture. Fry the slices until golden brown on both sides. Serve with tofu tartar sauce (see recipe below) Makes 4 servings

Tasty Tartar Sauce
This tangy sauce enhances any fake fish dish.

1/2 lb soft or medium-firm tofu
1/4 cup safflower oil
Juice of 1/2 lemon (1 to 1 1/2 tbsp.)
1/2 tsp. salt
2 tsp. prepared mustard
1/4 cup sweet pickle relish

Blend together the tofu, oil, lemon juice, salt, and mustard in a food processor until smooth. Stir in the pickle relish and serve. Makes about 1 1/2 cups

Vegan Goulash with Portabella Mushrooms
from GulfCoastRecipes

2 large sweet white onions, chopped fine
1 tbsp freshly ground black pepper
3 cloves garlic, minced
2 tsp marjoram
6 or 8 portabella mushroom caps, cleaned and chopped into large chunks
juice of half a fresh lemon, or 2 tsp apple cider vinegar
4 tbsp extra virgin olive oil
5 heaping tablespoons of fresh quality paprika
1 small can of tomato paste (about 1/3 cup)
1/4 cup each nutritional yeast, soy sauce and liquid sweetener
8 cups water or vegetable stock

Heat the oil in a large pot and add the onions and garlic. Sautee for a long time, until they are just starting to turn golden, stirring frequently. Remove from heat and add the paprika and stir it in well. You do not want to fry the paprika as this will alter the taste. Add the water or stock, the chopped mushrooms caps, tomato paste and all other seasonings except for the lemon juice or apple cider vinegar. Return to heat and bring to a boil, then reduce heat and allow it to simmer on low, uncovered, for at least one hour. The longer the better, however. The sauce should reduce by almost half and become quite thick. If you prefer your goulash to be more like a soup, you can thin it with extra water or stock but I prefer it to be more like a very thick stew. After at least an hour of simmering, taste and adjust the seasonings as you like.

Goulash is served any number of ways. Some people cook tiny dumplings in it. Some serve it thick over noodles or cooked grains. Some like it with a dollop of sour cream and some black rye bread for dipping. Also, don't be afraid to play with the recipe. It would be fabulous with chickpeas or seitan or tofu in place of the mushrooms. Or try different kinds of wild mushrooms - boletus or chanterelle come to mind, especially. Eggplant would also be fantastic. Many traditional/authentic goulash recipes omit the tomato and add potatoes and other veggies in varying amounts. Just keep the goulash base, with the paprika and seasonings the same, and you can get as creative as you like. This will serve six people as a main course.

Amaretto-Spiked Vegan Chocolate Mousse
from 101cookbooks

1/2 cup organic chocolate soy milk (for this recipe I like to use Vitasoy Rich Chocolate Soy Milk)
9 or 10 ounce bag of semisweet vegan chocolate chips (I've had good success with Tropical Source or Sunspire Brand all-natural brands, NOT carob chips)
12 ounces silken tofu
1/4 cup Amaretto or almond-flavored liquor
1/4 teaspoon natural pure almond extract (I use the Flavorganics Almond Extract for this recipe)

Pour the chocolate milk into a small pot and bring to a simmer. Remove the milk from heat and let cool a bit while you melt down the chocolate chips. You can melt the chocolate chips in a double boiler or if you are like me, and don?t own a double-boiler, you can cobble one together using a tiny saucepan set under a larger mixing bowl. Fill the tiny saucepan with an inch or two of water and bring barely to a simmer ? place the big mixing bowl with the chocolate chips on top of the tiny saucepan and let the heat come up and gently warm the chips while you stir occasionally until completely melted. Remove from heat. Add the soy milk and silken tofu to the melted chocolate chips. Process with a hand or regular blender until completely smooth. Stir in the Amaretto and almond extract. Taste and adjust for flavor, adding a bit more extract if needed. Chill in the big bowl (or in individual bowls) for at least 1 1/2 hours, the longer the better. The pudding will set up nicely as it cools. Makes 6 decadent servings.

What greater thing is there for two human souls than to feel that they are joined together to strengthen each other in all labour, to minister to each other in all sorrow, to share with each other in all gladness, to be one with each other in the silent unspoken memories? George Eliot


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