As we celebrate the New Year, many of us decide to evaluate the type of food we eat and the lifestyle we live. Whether it is eating lighter, gluten-free, vegetarian, or getting fit, many New Year’s resolutions involve changes in diet. It can be a little tricky accommodating these diverse preferences at mealtime. I often turn to nutrient-dense, meat-free proteins, such as beans, nuts, and lentils to round out a meal suited for everyone at the table.
Try a chickpea curry. Chickpeas are delicious on their own, but they really shine when you spice them up and simmer them in a flavorful sauce. This curry goes great with steamed rice and roasted vegetables (recipe below).
Add a fresh pop of green. Edamame, both in the shell and out, are a great addition to meals. Not only do they look beautiful, but they are also packed with protein and nutrients. They store very well in the freezer and steam up in no time. Stock up on frozen snap peas and sweet peas as well. They are easily stirred into rice and noodle dishes that will please the whole family!
Try Tuscan-style white beans with greens. Winter is a great time to delight in the flavors, textures, and nutritional benefits of hearty braising greens. Try cooking cannellini or great northern beans with onions, garlic, fresh herbs, vegetable broth, and chopped, clean hearty greens such as kale, collards, or mustard greens. Squeeze fresh lemon, drizzle good olive oil, and sprinkle extra herbs and seasoning just before serving. This dish makes a great addition to an Italian-inspired feast. Grill some sausages for the meat eaters and slice up some good bread.
Come prepared. When visiting family and friends, they may not be aware of the changing dietary preferences you and your family may have. Try preparing a black bean and corn salad ahead of time and bring enough to share. Blanch frozen corn, drain canned black beans, and combine with a tangy lime vinaigrette. Add sliced scallions, fresh cilantro, garlic powder, and salt and pepper to taste. This salad is great served cold, room temperature, or hot. Put it into a burrito, on top of a salad, or alongside whatever your hosts are serving. This salad will last up to four days in the fridge and travels very well. It covers all the bases, as it is dairy-free, gluten-free, meat-free and, of course, delicious.
Experiment with homemade veggie burgers. At the school, we make ours with lentils, chopped mushrooms, and sun-dried tomatoes. Test a few recipes and see which one suits you the best. Once you find it, make a big batch. Form patties and freeze in layers separated by parchment paper. Next time burger night rolls around, pull out just what you need and leave the rest frozen. Put out exciting condiments and toppings such as caramelized shallots, spicy mayo, and sliced avocado. Everyone can add what they like and enjoy together!
Joanna DeVita, executive chef at Léman Manhattan Preparatory School, is an accomplished chef from New York. DeVita is the mother of two children (ages 5 and 2) and loves nothing more than spending time with them in the outdoors, sharing her love and respect for nature, good ingredients, and the joy of cooking with her family.
Curried chickpeas
INGREDIENTS:
2 tbsp vegetable oil
3 cloves garlic, chopped
1 tablespoon minced ginger root
1 small onion, diced
2 tsp curry powder (try making your own by toasting the spices and grinding them in a coffee grinder)
2 small can chickpeas, drained and rinsed, or cooked from dry chickpeas
¾ cup vegetable broth
¼ cup cream or coconut milk (optional)
5 sprigs fresh cilantro, chopped
Salt and fresh ground pepper to taste
DIRECTIONS: Heat oil in a medium saucepan. Sauté onions with a pinch of salt and pepper until softened and translucent. Add ginger, garlic and curry powder and cook until fragrant, taking care not to burn the garlic and spices. Add the chickpeas and coat with the mixture in the pot. Add the liquids and bring to a boil. Reduce to a simmer, let simmer on low for 10 minutes. Remove from heat. Stir in chopped cilantro and add seasoning to taste. Serve immediately or at room temperature. This dish is very good reheated as well.
