We have a Mediterranean flair to tonight's meal, and while each element tastes so good, none is incredibly time consuming or difficult to put together. Get some help mixing the cookies together after dinner for a little extra family time and a delicious, healthy dessert.
One of the contestants on The Next Food Network Star once taught how to make ratatouille and she mentioned she uses a mnemonic device to remember the order in which to cook the dish, and my interpretation goes like this GO-EZ-PT: garlic, onions, eggplants, zucchini, peppers, tomatoes. Evidently that ensures that each vegetable is properly cooked. I like it! Ratatouille is a standard Mediterranean dish that is full of flavor and plenty of fresh, seasonal vegetables.
up to 1/4 c. extra virgin olive oil
4 cloves garlic, minced
1 medium onion, diced
1 medium eggplant (3/4 pound), diced
1 medium zucchini, quartered and diced
1 medium red bell pepper, diced
6 tomatoes (2 pounds), diced
1 tsp. fresh oregano, roughly chopped
1 tsp. fresh thyme, roughly chopped
3/4 tsp. salt
1/4 tsp. freshly ground pepper
1 Tbsp. balsamic vinegar
1 Tbsp. capers, drained and roughly chopped
1/4 c. fresh basil, thinly sliced
In a large pot, heat olive oil over medium heat. Add the garlic and onion and cook, stirring occasionally, until onion is softened, about 5 minutes. Stir in the eggplant and a pinch of salt and cook for 10 minutes.
Add the zucchini, bell pepper, and two pinches of salt, and stir. Cook for 5 minutes. Stir in tomatoes with a pinch of salt, and cook for 5 more minutes. By this point, all your vegetables should be tender.
Stir in the oregano, thyme, salt, and pepper, and cook for one additional minute. Remove from heat and add balsamic vinegar and capers.
Per serving: 158 calories, 8g fat, 67 calories from fat, 4g protein, 22g carbohydrates, 7g dietary fiber, 0mg cholesterol, 85mg sodium, 2957IU vitamin A, 80.4mg vitamin C, 30.5mcg vitamin K, 0.7mg manganese, 979mg potassium, 86.6mcg folate, 0.5mg vitamin B6
Polenta is made from cornmeal and is essentially the same thing as grits. It's popular in Mediterranean cuisine, and it goes great with ratatouille. If you're short on time, you can pick up a package of pre-made polenta and simply toast it to serve with the rest of the meal. If you want to spice up your polenta with fresh basil, parsley, or some sun-dried tomatoes, just add them at the end of cooking. I personally love it straight-up with no mix-ins.
4 c. water
1 1/2 c. coarse cornmeal
1/4 c. nondairy milk
1 1/2 tsp. sea salt
2 1/2 Tbsp. nutritional yeast
1/2 c. sun-dried tomatoes, chopped (optional)
Boil the water in a large saucepan. Add the cornmeal and stir over medium-low heat. Gradually add in milk, salt, and nutritional yeast, and stir until the liquid is absorbed, about 5-10 minutes. Add the tomatoes, if adding, and stir for 1 more minute, then remove from the heat.
You can serve it as is, and it will be thick and creamy with the consistency of mashed potatoes. Some people like their polenta to be a little crispy on the outside, and if you're one of the people, you should spread the polenta onto a cookie sheet and let it set for about an hour. Then, cut out squares and lightly pan-fry the pieces in olive oil until they are lightly golden brown, about 5-10 minutes.
Per serving: 210 calories, 2g fat, 21 calories from fat, 10g protein, 40g carbohydrates, 6g dietary fiber, 0mg cholesterol, 897mg sodium, 169mcg folate, 227mg phosphorous, 21.8mcg selenium, 6.5mg thiamin, 6.4mg riboflavin, 38.4mg niacin, 6.4mg vitamin B6, 5.4mcg vitamin B12
This is a variation of a recipe from Vegetarian Times that is renowned for being delicious.
2 c. nuts (walnuts, pecan, almonds are best)
3 Tbsp. canola oil
3/4 c. agave nectar or maple syrup
2 tsp. vanilla extract
1/2 tsp. blackstrap molasses
1 tsp. baking soda
1 tsp. sea salt
1/4 tsp. ground cinnamon
1 1/2 c. oat flour
2 c. rolled oats
1 1/2 c. semi-sweet chocolate chips (or bittersweet bars)
Preheat the oven to 375º F.
Blend nuts in food processor or blender until powdery, about 30 second. Add oil and blend until the mixture looks like peanut butter.
Bring agave or maple syrup to a light boil in a small saucepan, and then remove from the heat. Add the nut mixture and the vanilla and mix until there are no lumps.
In a separate bowl, combine the oat flour, baking soda, salt, and cinnamon. Stir oat mixture into the nut mixture and mix to combine. Allow to cool for about 10 minutes, and then fold in the oats and chocolate chips.
Shape into 2” balls and place on cookie sheets. Flatten with your fingertips (dip them in water to prevent sticking) bake for 8-10 minutes, until they begin to brown. Cool for 3 minutes on baking sheet, and then transfer to wire rack to cool completely. Should make about 32 cookies.
Per serving: 558 calories, 27g fat, 231 calories from fat, 14g protein, 68g carbohydrates, 8g dietary fiber, 0mg cholesterol, 365mg sodium, 4.3mg manganese, 4.6mg iron, 84.8mg calcium