Whole Wheat Pasta with Mushrooms, Broccoli, Spinach and Peas

A bunch of veggies roasted, steamed or sautéed and served with some type of pasta is a meal we eat every week.  Sometimes we eat it on multiple days.  It is easy, and it can be absolutely yummy and healthy, if its made it right.  There are infinite variations, and every time we make this we both think it is pretty great.

We keep vegetables on hand, both fresh and frozen.  We almost universally have mushrooms of some type, fresh spinach and broccoli in the fridge.  We keep them on hand because they are wholesome and extremely versatile, but even more importantly, because I really love these veggies.  I can’t imagine what I’d eat during a week that I do not eat mushrooms and broccoli.  Frozen peas make a frequent appearance on our plates too.  There are a few short months in the year where we might have fresh, home grown and farmer’s market peas, but the rest of the year, frozen peas are quick to make and taste great.  I am partial to fresh spinach.  A huge bag of washed spinach is cheaper than lettuce.  You can add a few handfuls to soup, pasta, quinoa, or even a packaged frozen entrée, if you eat them.  Spinach adds calcium, antioxidants, flavor and if the food is warm, it cooks in a few minutes after you add it.  I am not a big fan of frozen bricks of pre-cooked spinach.  I think they might be the reason spinach got such a bad rap.  It works fine for spinach dip, but it is otherwise, too dark and mushy for me.

The first key to a pasta meal being a healthy, lovely meal is veggies.  Veggies!  Vegetables are the absolute most powerful tool to healthful eating.  They fill you up and they are full of good things like calcium, potassium, antioxidants and fiber with a very low-calorie count.  The key is to try every veggie you can, get them fresh from a good source, or preserved in a wholesome manner, make sure they are prepared in a way that doesn’t ruin them and pile them on 3/4 of your plate.  I love vegetables, which makes this easy.  If you don’t, just try them, one at a time.  Make a lot of the ones you like, and give the rest a chance.  They are an acquired taste, but they are satisfying when they are the center of your meal.  Tonight I sautéed garlic and a diced shallot in a little olive oil, then added mushrooms.  When the mushrooms began to brown, I added a splash of pasta water, and then covered to pan to allow the broccoli and peas to steam.  I didn’t cook the spinach at all.  I placed two large handfuls into the bottom of the bowl I used to serve the veggies.  When I added the veggies, the spinach wilted, but didn’t totally lose its shape or get soggy.  I frequently roast veggies, and recently, I’ve also been steaming them in my Mom’s Bamboo steamer that she has had since the 1970’s.  The entire key to veggies is not to overcook them to use a light touch with oil, salt or other seasonings.  They don’t need it.

The next step to making this meal, of course, is the pasta.  I make homemade pasta, and I have yet to post about it.  It is delicious, but I’ll admit, I like to eat pasta a little more often than I have time to mix it and roll it out.  I consider it to be a process to go through for a special occasion.  Tonight, we had organic, whole grain angel hair pasta, cooked al dente, according to package directions.  If you ate whole wheat pastas a few years ago and found it dry, grainy and generally too serious, you should try them again.  There are whole grain pastas that have a delicious nutty texture, there are even some whole grain pastas that have no noticeable difference from traditional “white” pasta.  Using whole grain adds a little stomach-filling fiber, lowers the glycemic index of your meal and helps nudge a week-night pasta meal in the direction of health.  Also worth noting are fresh herbs.  In the middle of winter, a big bunch of flat leaf parsley costs less than $2 at our grocery store.  In the summer, we grow herbs, and buy them at the Farmer’s Market for pocket change.  The addition of chopped herbs to pasta is unbelievable.  Your eyes will thank you.  Your tastebuds will thank you.  Fresh herbs elevate a dish and only add good.

One out of two of us eats meat.  I’ve said it before, and I’ll say it again:  it is a good thing for Bjorn that he is a flexible meat eater.  It makes it easier for me that he doesn’t expect meat to be a central part of every meal.  I enjoy preparing meat for a special occasion and Bjorn makes it whenever he wants it, and he swears he gets enough.  There are many meat eaters who don’t feel like they’ve had a meal if meat isn’t center stage.  I think we’ve all gotten the memo advising us that people aren’t supposed to eat as much meat as we did before we knew where our next meal was coming from, or we needed to fuel ourselves through 12 hours of hard physical labor.  Reframing meat as a dish that you have for a special occasion opens up a world of opportunity for meat to be a meaningful garnish.  Here enters Soppressata.  It is a flavorful hard salami.  Just a few slices, casing removed, cut into little chunks and heated briefly puts a tasty bit of meat on the omnivore’s plate and rounds out their meal.

Finally, there is sauce.  We don’t always have sauce with our pasta and veggies.  I like to use spaghetti sauce, or a can of San Marzano tomatoes, torn into chunks when we feel like tomatoes.  If we aren’t feeling tomato-y, I would use a touch of olive oil or butter and a sprinkling of grated cheese or nothing.  Tonight I made a simple creamy sauce.  This isn’t an “every night” sort of thing though.  We had a little heavy cream left over from the Soufflés Bjorn made for Valentine’s day and I couldn’t let it go to waste.  I melted the tiniest bit of butter and added a sprinkling of flour.  Once it cooked a bit, I added the cream and let it thicken before adding a bit of pepper and grated Asiago.  Just like the meat, if you are going to use butter, oil or creamy sauce, if you use a light touch, you can enjoy the richness without consuming excessive calories.

I want to live in a world where I can have my pasta and eat it too.  I am finding that if I keep an eye on portions and make thoughtful choices about ingredients and preparation, I can enjoy my plate of pasta without feeling gluttonous or guilty.

Taco Soup for the Superbowl

If you are ready to take a break from Chili, Chicken Wings or Pizza as your Superbowl staple next year, you might want to try Taco Soup.   I made a crock this year and it was tasty, and so easy.  This is a meal that you can easily adapt for omnivores as well as the vegetarians in your crowd.  You can make this meal and have time to enjoy your day if you are capable of visiting the grocery store and using a can opener.  The ingredients pictured below include Two 14 ounce cans of Stewed Tomatoes, Two 14 ounce cans of Diced Tomatoes, One small can of chopped green chilies, One 14 ounce can of Pinto Beans (I used Chili Beans which are seasoned Pinto Beans), One 14 ounce can of Kidney Beans and One 14 ounce can of Golden Hominy, which you can find in the grocery store near the canned beans.

Not pictured:

  • One medium yellow onion, chopped and sautéed;
  • An envelope of low sodium Taco Seasoning or your favorite homemade mix of spicy seasonings, mixed according to preference, which should probably include, Cumin, Mexican Chili Powder, Paprika, Cayenne Pepper, Oregano, Salt and Pepper.
  • An envelope of Hidden Valley Buttermilk Ranch Dressing or onion powder, dry dill, and a shot of low-fat Buttermilk, added 10 minutes before serving;
  • 1 pound of ground beef, browned for the omnivore-version; and
  • If you wish, you can add Vegetarian taco crumbles, prepared according to package directions for the vegetarian version.  If you do opt for Vegetarian Taco crumbles, I like Taco Filling by Fantastic Foods.

I put everything into the crock except for the meat, and set the heat to high because game time was only a few hours away.  You can make this on the stove in your favorite soup pan or dutch oven just as successfully as the crock pot, but I love the “fix it and forget it” aspect of cooking in the crock pot.  After the beans, hominy, seasonings and onions had a good hour and a half to get warm and combined, I ladled a vegetarian portion into a separate sauce pan and put it in the fridge.  I recommend giving the ground beef version more time in the crock, and separating out the veggie version into a separate pan as needed.  The beef needs time to gather up the flavors in the pot, and is less likely to get dried out than the vegetarian version.  Next, I added the browned ground beef to the crock.  Then, all I had to do was keep the crock cooking until game time, which gave the flavors time to combine.  This is where certain celebrity chefs who regularly appear on the Food Network who will remain unnamed would say that constant heat and time will allow the flavors to “marry.”  I like the thought of distinct ingredients of a the soup spending time together, falling in love and then hanging out long enough to allow the distinct characteristics of each element to meld together and become a unified as a whole.  But the Food Network has overworked the marriage of flavors descriptor a tad, so I’m trying to leave it on the shelf for now so that perhaps someday, that term can be revived into common use.

When it was close to game time, I took the saucepan of vegetarian Taco Soup out of the fridge and reheated it on the stove over medium heat.  This is where the fun part of taco soup comes in:  the toppings.  I assembled a small array of some of our favorite taco toppings to serve along with the soup.  Today we had shredded lettuce, crumbled corn tostadas, sliced jalapenos, light sour cream, shredded cheese, sliced black olives and radishes.  Avocado, diced cucumber, chopped green onions or diced red onion and pepitos would also be great toppings for Taco Soup.  Scoop chips are great for scooping up the soup and toppings from your bowl, regular tortilla chips or crackers would also be great to serve with the soup.

I served the soup in wide, shallow bowls.  I wanted there to be enough surface space for us to add toppings.  We each topped our bowl of soup the way we wanted, and then headed to the couch for kickoff.

Taco soup was the main dish for us on Superbowl Sunday, but it would also work well at a potluck, served in smaller bowls or cups.  Also, you sure don’t have to have an important sporting event on TV to make this for supper.  As a dish for the Superbowl, it is essential that you can eat it while seated on the couch.  I will report that the shallow bowls were a good call because they did, in fact allow us to top the soup generously without making a mess, and the soup is thick enough to work just fine even with an ottoman as a dinner table.

This soup works because once you bring the crock pot and the right cans into the kitchen, it practically makes itself.  It is hearty, and the toppings add variety and make for a fun and casual meal.  Taco Soup also reheats wonderfully, so we both had a delicious bowl today for lunch.  If it sounds good to you, give it a whirl!

Getting Ready for Mexico and a Late Lunch at Rosa Mexicano

We’re taking a trip to Cancun, Mexico in a week, and so we’ve been looking for ways to sample south-of-the-border flavors as a fun way to gear up and get excited.*  Today, I sat down to write a post about a delicious Mexican meal we ate yesterday, and I made myself a snack to enjoy while writing.  I doubt I’m the only person who gets hungry when reading and writing about food.  I don’t usually snack while I post, but this is the sort of activity weekends are made of at our house.

This simple snack verging on a meal is known in our house as Chip N’ Chee.  It was christened by our friend Jonny, who prefers to top his Chip N’ Chee with kippered snacks.  My version consisted of Nacho Chips, sliced black olives and Colby Jack cheese, melted in the microwave for about 30 seconds, served with smoky jarred Frontera Habenero Salsa and a Tecate beer.  It can be made more elaborately with jalapeno, diced tomatoes, and onions then heated in the oven and served with sour cream and guac, but I went for simplicity today.  Are tortilla chips and melted cheese an authentic Mexican snack?  No, but it has some authentic elements,** and I think it is fair to call it Minnesota-Mexican.***  Yesterday was a lazy day that started with sleeping in and then eating a hearty brunch sandwich.  That sort of morning meal is best followed by either a late lunch, or an early supper, whichever suits your fancy.  We fancied a late lunch.   We were downtown running errands yesterday afternoon and found ourselves hungry, so we decided to stop for a mid-afternoon bite.  I was shuffling through my mental list of restaurants to try, and fortunately, our upcoming trip to Mexico jogged a memory of a recent Heavy Table post about Rosa Mexicano, a new Mexican restaurant in downtown Minneapolis.  I was able to locate the restaurant’s address quickly on my handy-dandy new smart phone.  Rosa Mexicano is a Mexican restaurant that has been around since the ’80’s in New York and Miami, and just recently showed up in Minneapolis on the corners of 6th and Hennepin.  We arrived and were seated immediately in the dining room.  The decor is colorful and sleek, and there is zero kitch which is ubiquitous with Mexican restaurants throughout Minnesota.****  The dining room was wide open, and about half full of diners, which I would imagine is a decent crowd on a Saturday afternoon on which a snowstorm  is expected.  We sat at a two-top in the center of the room, and I faced a tiled blue fountain above which was suspended a mobile with a hundred or so small, identical white human sculptures poised in mid-dive and suspended by fine wire at varying levels above the fountain’s square pool.  Other than the impressive fountain and diver mobile at room’s center, the only decor to be seen are straight-sided glass vases displayed along the wall separating the dining room from the bar, each containing a liquid dyed different colors with, what I guess, was food coloring.  The walls, tables and chairs are painted in blocks of purple and pink, a nod, I’m guessing to the restaurant’s moniker.  Our server was raring to go and encouraged us to try the famous guacamole, which is their signature dish, made table-side on a cart.  I glanced around the room and determined that the big pot of guacamole would be too much for me today unless it was the only thing I was going to eat, so we decided to try it another time.  Again, at the suggestion of the author from the Heavy Table article, and in preparation for Mexico, we decided to select a  flight of three tequilas to share.  We opted for Reposado tequilas; tequilas that have been rested on oak barrels for a time.  We selected the Hurradura, Corazon and Tres Generaciones, and we liked them all, but liked the third the best.  The flight is served in  skinny hand-blown shot-glasses of uneven size and were accompanied by a 4th shot glass containing a salty and spicy tomato-y “Sangrita,” aka, chaser, which we sipped, but didn’t finish.

After perusing the menu for a time I opted for Tacos Vegetales a la Brasa, which are Skillet Roasted Seasonal Vegetables topped with a soft herbed cheese and served with red bean chili, corn esquites and a tomatillo mocajete salsa.  Per the title, the roasted carrots, onions and green and yellow zucchini squash arrived in a small square skillet, with each accompaniment in its own separate dish, perched on top of my plate.  The dish was served with a side of flax tortillas, which arrived in a pink plastic tortilla warmer.  The pink plastic serving dish was, in my opinion, the only cheesy element of the restaurant’s overall presentation, but I guess if you are going Rosa, you go all out.  I was a little nervous about flax tortillas and considered asking them to bring me corn instead, which are served with all of the restaurant’s meat-centered dishes.  I kind of hate how vegetarian dishes are always accompanied by healthier breads and sides than omnivore options.  Just because I don’t eat meat doesn’t mean I am trying to eat extra-healthy all the time.  I presume in this case, the corn tortillas served with the non-vegetarian dishes contain, or are cooked in pork or beef fat.  Unlike the numerous disappointingly dry whole wheat buns I’ve eaten with veggie burgers around the world, the flax tortillas were fresh, not overly grainy and overall quite good.

Bjorn chose the Enchiladas Mole Xico, which consists of two corn tortillas filled with shredded beef seasoned with chipotle peppers and topped with Veracruz mole made with raisins, plantains,  hazelnuts, pine nuts, ancho and pasilla chilis and garnished with Mexican creama and queso fresco.  In addition to our individual plates of food we were served a generous bowl of the house rice topped with cilantro and another ample serving of refried black beans topped with queso fresco as well as two salsas: a smoky pasilla de Oaxaca which we loved, and a salsa de tomatillo y Habanero, which we liked less.

As a whole, we both thought the meal was special.  The food was beautifully presented and the flavors were well-developed and were surprising and unique, compared to almost all Mexican food that either of us have eaten.  There was an obvious attention to authentic flavors and careful seasoning.  Of everything on the table, I most enjoyed the refried beans and the corn esquites.  The refried beans were creamy and tasty.  Corn esquites was new to me, made of fresh corn cut off the cob, and served in a creamy sauce with cayenne pepper and Cotija cheese.  I also enjoyed the dollop of creamy, mild, herbed cheese on top of my veggie tacos.  Using only a touch of cheese has become fashionable in higher-end Mexican restaurants because it is more typical of authentic Mexican cuisine.  It is a contrast to the melted-cheese encrusted plates at a typical Mexican restaurant in the Midwest.  I like cheese though, so I was glad they didn’t skimp.  Bjorn was most impressed with the spicy beef in his enchiladas, the flavorful mole, and the smoky pasilla salsa.   There was plenty to eat without getting stuffed.  In addition to the great flavors, there were certain details of the food presentation that increased our enjoyment.  The water was served out of pitchers containing ice, but there was no ice in our glasses.  The separate serving dishes for each of the meal’s elements made it easier to enjoy their distinct flavors and textures without having them run together on our plates into a nondescript mass.  We left just as it began to snow, feeling warmed, satisfied, and happy to anticipate a trip to Mexico in our near future.

*Not that we need much help to get excited for a free, all-inclusive trip to Mexico in December.

**The most authentic Mexican element of this snack is probably the beer.

***Sitting down to eat and write about this lead me to ponder why there is so much discussion of authenticity in preparing a regional cuisine when we are so blooming far from locales where these cuisines originate?  I think people want you to know that with exceptions of home-cooked meals by people who learned at home, and restaurants that pay attention to authenticity, what you make in your Midwestern home and eat at most Midwestern restaurants is nothing like the local cuisine of say, Tuscany, or Jalisco.  Nonetheless, there are some nods in that direction, and it is great to enjoy food with a measure of global curiosity.  At the same time it is important to understand and appreciate the truly traditional and authentic approach to cooking and eating from different parts of the world.  If I ate only the traditional dishes of our region, I would go pretty hungry as a vegetarian.

****Save for Masa, another downtown Minneapolis where the decor and all surfaces in the restaurant are stark white.