The Vegetarian Guy

Superfoods for better living!

I prepare food based on culinary traditions from around the world.  The dishes are healthy, full of flavor and enriched with the vitality of the freshest local ingredients.

Springtime is an ideal time to jump start your health by adding the wonders of the early Spring “super foods” to your diet.  At local markets across the country, the farmers are bringing in their bounties–a reflection of the powerful, regenerative energy of the earth. Every Sunday I marvel at the variety of freshly harvested produce at my local farmer’s market in San Diego–the Hillcrest Farmer’s Market.  One of my spring favorites, organic asparagus, disappears early, so I try to arrive before the large crowds and am always thrilled to find I haven’t missed them.

Asparagus, one of the healthiest vegetables,  acts as a diuretic and is full of vitamin K and folates.  It helps to lower blood pressure, reduces arthritic inflamation, promotes cellular rejuvenation and has anti-cancer properties.  The perfect resume for a vegetable.

Otherwise known as “baked-in-parchment,” en papillote is a wonderful method for cooking vegetables quickly while infusing flavor and retaining nutrients.  I thought we would cook my treasured asparagus en papillote for a quick lunch. The entire process took 30 minutes and that included preheating my Wolf oven to 400 degrees convection.  If you do not have a convection oven, preheat it to 425 degrees.

Last Sunday at the Hillcrest Farmer’s Market in San Diego, Phil Noble of Sage Mountain Farm was showing passersby a large shoot of elephant garlic. He was explaining the colossal versatility of the leek look-alike which is only available a few weeks in the Spring when the shoots are young and tender. The mature oversized bulb is usually found in stores labeled as a mild alternative to the traditional garlic bulb. Phil said that every part of the shoot can be used in cooking–from the tentacle-like roots to the top of the dark green shoots.

Back at home, I began lunch preparation, anxious to incorporate my latest find. Since it is mild, elephant garlic can be used in greater quantity without the fear of being the “stinking rose.” I thinly sliced the white portion of the elephant garlic and braised it with some baby beets (also from Sage Mountain Farm), a little extra virgin olive oil, a small amount of water and then I covered and simmered it for about 20 minutes. The tiny beets became tender morsels still attached to the buttery soft beet greens.

I also prepared elephant garlic-herb tofu by sautéing firm tofu with a little extra virgin olive oil. As the tofu turned golden brown, I added dried basil, elephant garlic roots and premium tamari (Nama Shoyu from Goldmine Natural Foods). To serve, I garnished it with slivers of the green top of the garlic shoot. The firm meatiness of the tofu was nicely complemented by the seared herb flavor and the slight pungency of the garlic. The tender roots retained a slight crunch, enhancing the texteral landscape of the dish.

As a third dish, I prepared sautéed red amaranth from La Milpa Organica with minced white elephant garlic, crushed red pepper and coarse sea salt. As the amaranth wilted, I added the Sage Mountain asparagus, covered the pan and turned the heat down to a simmer. Served with freshly baked bread, a Fuerte avocado from our tree and a beautiful salad of Sun Grown Organic sprouts, the meal was at once delightful and energizing.

Vegetarian traditions are as old as humanity and are the key to longevity in cultures where disease is diminished. Central to these traditions are local, fresh and organic foods. By supporting local markets, we bolster our health while sustaining the planet for future generations.

This is a simple, yet flavorful method of preparing risotto, more of a pilaf really. Good as a side dish or main course, this recipe is different from the traditional butter, wine and parmesan cheese approach, but every grain of rice maintains an inherent full and creamy flavor. I find asparagus at the local farmers market, thin or thick stalks are fine. The walnuts are from last year’s harvest.  Fresh nuts make a tremendous difference in flavor and texture.

Serves 6

Risotto:

2 tablespoons extra virgin olive oil

1/2 teaspoon garlic, minced

3/4 cup shallots, peeled and thinly sliced

1/4 cup red bell peppers, finely chopped

1/2 cup garnet yams, peeled and cubed

1/2 cup peas, freshly podded

1 bay leaf

1/4 cup fresh fennel weed, finely chopped

1/2 teaspoon white pepper

1 cup organic Arborio rice

1 teaspoon sea salt

2 1/2 cups water

Separate pan:

1 tablespoon extra virgin olive oil

2 cups asparagus, cut into 1 1/2 inch pieces

1/4 teaspoon crushed red pepper flakes

1 teaspoon balsamic reduction (or 1/2 teaspoon balsamic vinegar)

1 cup walnut halves and pieces

1/2 tablespoon tamari

In a wide, thick-bottomed saucepan on medium heat, cook the oil, garlic, shallots, red bell peppers and yams until the shallots start to turn clear. Stir in the remaining ingredients and bring to a simmer, turn down and cover. Stirring frequently, cook for 20 minutes until the rice is tender and most of the water is absorbed.

While cooking the rice, heat a sauté pan on medium high heat, add oil and asparagus. Cook, turning frequently, until the asparagus starts to brown on the edges, add the red pepper flakes, stir in and add the balsamic reduction or vinegar. When the vinegar cooks out, add the walnuts, stir them around letting them toast lightly. Add the tamari, stir to coat the nuts and asparagus. Take off the flame and set aside. When the risotto is cooked, fold in the asparagus and nut just before serving. Save a few pieces of asparagus tips and walnut halves for garnish. Serve immediately. Optionally, one may garnish each dish with shaved organic asiago or parmesan, but I prefer ground toasted tamari walnuts sprinkled over the top.