Tomato Peanut Stew

If you love hearty, spicy soups and stews, there’s a good chance you’ll enjoy this. Deep, nutty, spicy, vegan, filling and full of heart-healthy fats and fiber, this is something I crave a lot. As with most soups and stews, it’s just as good the second day. My favorite way to eat this is with a scoop of brown rice. Quinoa is great too. You can up the protein content of the meal by grilling tofu, chicken, fish or shrimp to go alongside.

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Tomato Peanut Stew
Adapted from Peanut Stew with Spinach & Miso (pg 100) in Super Natural Simple by Heidi Swanson

Note: Get to know your curry paste. The recipe that I adapted this from calls for 3 tablespoons. I used that amount the first time I made this and it was extremely spicy. Curry pastes can vary quite a bit in heat. The brand I use (pictured below) runs on the hotter side. Of course, personal preference plays a huge role too! When it doubt, start small and you can always add. This recipe, as written, delivers a modest amount of heat.

Glug of extra-virgin olive oil
1 yellow onion, chopped
1 teaspoon fine-grain sea salt
3 medium carrots, diced
1/2 tablespoon red curry paste
1/2 cup natural creamy peanut butter
14.5 oz can fire-roasted diced tomatoes (NOT strained)
3 1/2 cups water
1 tablespoon white miso
10 oz frozen spinach, chopped
Brown rice or quinoa, to serve

In a large stock pot, heat a glug of olive oil over medium heat and add the onions and sea salt. Sauté for a few minutes, then add the carrots and sauté for a couple minutes longer. Put in the curry paste and peanut butter and quickly stir, followed by the whole can of diced tomatoes (juices and all). Add the water, bring to a gentle boil, and let simmer for about 20 minutes.

To add the miso, spoon somewhere between 1/2 and 1 cup of stew into a small bowl and fully incorporate the miso before adding it back to the whole pot. This will prevent clumps in your finished stew. (Use this same process if you’d like to add more red curry paste.)

Finish by adding the chopped frozen spinach and simmering for a few more minutes. I usually microwave my spinach on a plate for 1 minute to soften it just enough to make it easy to chop.

Serve with a scoop of brown rice or quinoa, or whatever grain you’d like (if you like!).

Serves 4-6

Olive Oil Brownies

If you like over-the-top chocolate flavor, there’s a good chance that you’ll like these brownies. They contain olive oil instead of butter, which makes them dairy free, and also more heart-healthy. And they’re also gluten-free because they use almond flour and brown rice flour. And they are MORE, not less, delicious because of all these things (at least if you ask me :). Nobody seems disappointed when I make these brownies.

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Olive Oil Brownies
Adapted from the Insanely Good Chocolate Brownies in The Longevity Kitchen by Rebecca Katz

Notes: Misleading advertising, but this recipe as written makes an 8x8 inch pan of brownies. The 9x13 inch pan of brownies pictured above is made from a double batch of the recipe below. Bob’s Red Mill makes good almond flour and brown rice flour.

1/3 cup super fine almond flour
1/3 cup brown rice flour
3 1/2 tablespoons unsweetened cocoa pawder
1/2 teaspoon baking soda
1/8 teaspoon fine-grain sea salt

4 oz dark chocolate chips (I use 70%)
1/3 cup extra virgin olive oil, plus more for greasing pan

2 large eggs
1/3 cup coconut sugar
1/3 cup maple syrup
1/2 teaspoon vanilla extract

1 1/2 - 2 oz dark chocolate chips

Preheat oven to 350 degrees and line your baking pan with foil. If you’re making a single batch, use an 8x8 inch baking pan. If you’re making a double batch, use a 9x13 inch pan. Brush the foil with olive oil.

Combine the first 5 ingredients in a mixing bowl, whisk together and set aside.

Melt the chocolate chips in the microwave in a glass or ceramic bowl, stirring once or twice as you go. Once melted, gently whisk in the olive oil and set aside.

Break the eggs into a new mixing bowl and whisk until frothy. Add the coconut sugar, maple syrup and vanilla and whisk again. Add the melted chocolate / olive oil mixture and whisk until smooth and glossy. Add the flour mixture and whisk more time.

Pour the brownie batter into your prepared pan and bake at 350 for 30 minutes. Let the brownies cool before cutting. And enjoy!

Peanut Butter Energy Balls with Buckwheat, Chia Seeds & Dark Chocolate

Snacks have a high bar as far as I’m concerned. They need to offer some healthy fat, fiber and protein, and they need to be compact, easy to eat, low in sugar, and satiating. A successful snack keeps you powered for a few hours without heading for the cupboard where all the chips and popcorn are stored before dinner. Snacks are also where cravings often show up, which is why chocolate and peanut butter are used here.

This recipe is written for natural peanut butter, ie. peanut butter that contains only roasted peanuts and sea salt. Please don’t buy the other stuff - it’s full of refined sugar and hydrogenated oils. If you’re craving more sweetness, you can always add a bit more honey.

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Peanut Butter Energy Balls with Buckwheat & Dark Chocolate

7/8 cup toasted buckwheat groats
2 tablespoons chia seeds (whole)
1 cup natural salted peanut butter (creamy or crunchy)
3 tablespoons raw honey
Pinch of fine grain sea salt
3 oz dark chocolate, chopped

Combine the buckwheat, chia seeds, peanut butter, honey and sea salt and stir well. Incorporate the chopped chocolate until it’s well distributed. To form each ball, press the mixture together with your hands to firm it up, then gently roll into a ball. These store in the fridge for quite some time, but they won’t very long at all.