Meatless Meals :: Chunky Tuna Salad Wraps

I just finished sharing this recipe for one of my new favorite meatless meals over at Shower of Roses and decided I'd share it here at Catholic Cuisine as well! I hope you are all having a blessed Lent!

 Chunky Tuna Salad Wraps

adapted from The Healing Kitchen

Directions and Ingredients:

• 2 - 5oz cans Wild Planet Albacore Tuna (I buy it at Costco.) 
• 2/3 cup red grapes, quartered
• 2/3 cup celery, diced
• 1/2 cup dried apricots, diced
• 1/4 cup green onions, chopped
• 3 tablespoons shallots, diced
• 1/2 teaspoon fine sea salt

Mix all ingredients together until well combined.

Make Avocado Mayo:  (Note: I halve the cookbook's recipe and use the following.)

• 1 large ripe avocado, peeled and pitted
• 1/8 cup plus 1 tablespoon extra-virgin olive oil
• 3/4 tablespoon fresh lemon juice
• 1/2 teaspoon apple cider vinegar
• 1/4 teaspoon fine sea salt
• 1/8 teaspoon garlic powder

Place avocado in blender. With the blender running, slowly drizzle in the olive oil until combined. Add the remaining ingredients and puree until smooth.

Add 1/2 cup Avocado Mayo to Chunky Tuna Salad. Mix until combined.

• Baby Spinach or Mixed Greens
• Paleo Wraps - Original or Tumeric (I've had my eye on these ever since I started my AIP diet last March... My husband convinced me to splurge on them during one of our recent grocery shopping date nights. I love them and it's so nice to be able to eat a wrap made with something more than just lettuce again!) 

Place a bed of baby spinach or mixed greens and a scoop or two of chunky tuna on top of a Paleo Wrap and roll up.

Serve with Inka Plantain Chips.

You can read more about The Autoimmune Protocol :: My Journey Towards Better Health & Weight Loss with the AIP Diet over at Shower of Roses. 

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Collop Monday

With Lent starting next week, it is a good time to talk about those food related days preceding. The Monday before Ash Wednesday has a variety of names:  Rose Monday, Shrove Monday, Merry Monday or Hall Monday (short for "hallow" – holy).  Another name is Collop Monday.  It is rather overlooked these days while Shrove Tuesday gets all the focus.

The collops for which it is named, refer to slices of meat, often cured meats such as bacon.  Collop Monday was a last opportunity for eating meat as well as eggs and butter which weren't eaten during Lent. Any fresh meat still available would be sliced into steaks and salted to preserve it until the end of the period of fasting.  

A traditional meal would consist of thick slices of bacon along with eggs.  The remaining fat was often kept for making pancakes the next day, on Shrove Tuesday. 

Our family doesn’t need any excuse to eat bacon or ham, but if there is one, all the better.  Consider reviving this Collop Monday tradition this year in preparation for the start of Lent. 

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A Lenten Dinner on Holy Thursday

I just realized that even though our family has been enjoying Lenten Dinners for the past six years (originally inspired Alice's Lenten Teas) I have never posted any of the pictures here at Catholic Cuisine!  It's a little late for this year, but at least next year this post will be in the archives! :)  It really isn't very hard to pull together this symbolic meal and it can be modified in so many ways, as you can see from the changes I've made from year to year.  You can find my posts from our 2012, 2011, 2010, and 2009 Lenten Dinners/Teas on Holy Thursday over at my other blog Shower of Roses.  (Updated to add: In 2015 we had this Lenten Dinner on Holy Thursday.) 

Removing a thorn from our Lenten Crown of Thorns 

Note: This Post Contains Affiliate Links

Here are the pictures from this year's Lenten Dinner on Holy Thursday:

~ Palm on the Road ~

Like I did a couple years ago, I decided to add another book to our collection for this menu item. When I ran across a bargain priced version of The Donkey and the Golden Light I thought it would be perfect for this year.

"And many spread their garments on the road, and others spread leafy branches which they had cut from the fields." Mk. 11:8

~ Costly Oil ~

One of the boys made a salad and I pulled out the vinegar and some "costly oil" to use as dressing. 

"And truly, I say to you, wherever the gospel is preached in the whole world, what she has done will be told in memory of her." Mk. 14:9

~ Thirty Pieces of Silver ~

I happened to have 30 Chocolate Coins left over from St. Patrick's Day so I used these for our "silver" this year.  Only a few of the children gave up candy this year so those few are saving their few coins (and Hershey Kiss) for Easter and put another sacrifice bean in the jar. 

"Then one of the twelve, who was called Judas Iscariot, went to the chief priests and said, 'What will you give me if I deliver him to you?' And they paid him thirty pieces of silver." Mt. 25: 14-15

~ Unleavened Bread ~

I kept it extra simple this year and picked up a package of Naan since my husband loves it, although technically it is a leavened bread...  Don't tell the kids! 
It was perfect for with either the Chicken Curry Soup or the Fig Butter. 

"And on the first day of Unleavened Bread, when they sacrificed the passover lamb, his disciples said to Him, 'Where will you have us go and prepare for you to eat the passover?'" Mk. 14:12

~ The Mount of Olives ~

This year's Mount of Olives was a mix of Black Olives and Garlic/Jalapeño stuffed Green Olives

"And when they had sung a hymn, they went out to the Mount of Olives." Mk. 14:26

~ The Cock Crows Twice ~

This year we had Chicken Curry Soup and Baked Chicken.

"Mom, did you just put the chicken in the baking pan so that it looks like it is homemade?!  Genius!!" 

Um, no.  I put it in the pan so that I could heat it up! ;)  And I should have washed and dried my hands before touching the little sign with my greasy fingers... The Chicken Curry Soup was homemade though, using my mom's recipe. YUM!!! 

"And Jesus said to him, 'Truly, I say to you, this very night, before the cock crows twice, you will deny me three times.'" Mk. 14:30

~ Gethsemane Figs ~

Fig Butter representing Gethsemane Figs to spread on the "unleavened bread." 

"And they went to a place which was called Gethsemane; and he said to his disciples, 'Sit here, while I pray.'" Mk. 14:32

~ Sleepy Apostles ~ 

Not all of the children like herbal tea, but a few of us enjoyed some Sleepytime Tea after dinner. Thanks again Jennifer for the suggestion!

"And he came and found them sleeping, and he said to Peter, "Simon, are you asleep?  Could you not watch one hour?" Mk. 14:37

~ Judas' Kiss ~

One Hershey Kiss each to represent Judas' Kiss. 

"And when he came, he went up to him at once, and said, 'Master!' And he kissed him." Mk. 14:45

~ The Clouds of Heaven ~

Since we were traveling on the solemnity of St. Joseph this year I still had a package of Cream Puffs in the freezer that I had purchased for our annual feast day celebration.  They made perfect little "Clouds of Heaven" for our Holy Thursday Dinner. 

"And Jesus said, 'I am; and you will see the Son of man seated at the right hand of Power, and coming with the clouds of heaven.'" Mk. 14:62

~ Peter's Tears ~

Roasted and Salted Almonds were perfect for Peter's Salty Tears.

"And immediately the cock crowed a second time. And Peter remembered how Jesus had said to him, 'Before the cock crows twice, you will deny me three times.' And he broke down and wept." Mk. 14:72

I'm adding this last picture to give you a peek at the supplies for this year's dinner. (The soup and salad are not pictured, and we ended up not using the Fig Bars.)  It really isn't that difficult at all to pull together these symbolic meals!  The girls set the table, the boys helped prepare the soup and salad, and I printed off some new little card stock signs. (You can still download my document over at Scribd or Dropbox.)  

I hope you all had a very blessed Holy Thursday!

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Passion Pita Pizzas

The following post was submitted by Lori from Busy with Blessings, sharing the "Passion Pita Pizzas" she created with her children last year on Good Friday. Thank you Lori!

First we took a pita and discussed how the stripes remind us of Our Lord's scourged body and that by His stripes we are healed. We are also thankful that He gives His body to us in the Holy Eucharist to strengthen us along our journey.

We brushed the pita bread with olive oil for He was arrested in the Garden of Olives. (I bake these at 425 for about 5-8 min to get them crispy.)

Next we spread the pizza sauce to represent the blood He shed for us and for all so that sins may be forgiven.

The white cheese and mushrooms were added to represent purity from sin.

We added green bellpepper in the shape of a cross to represent life.

Black Olives were added for His 5 Wounds.

Onions were added last to represent tears shed.

I sprinkled a little more cheese on the top and baked them for about 10 min., keeping an eye on them so they didn't burn.  They are very symbolic and yummy!

Lord by Your Cross and Resurrection You have set us free, You are The Savior of the World!

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St. Peter's Keys (Key Shaped Pretzels)

My family is currently studying The Primacy of Peter with a Papal Unit Study and Lap Book as we say goodbye to our dear Holy Father, Pope Benedict, and prepare to welcome our next Pope!  

Over the past few days we have been focusing on St. Peter, The First Pope.   Tomorrow we will move on to Pope Benedict and other popes from the past, before moving on to learn more about the Hierarchy of the Catholic Church, the Papal Elections, and more!   You can find all the details over on my other blog, Shower of Roses.  

This afternoon for a fun, but still Lenten approved (since we gave up sweets), treat we made St. Peter's Keys out of pretzel dough, inspired by Lacy's Edible Papal Flag.   My children always enjoy creating various traditional symbolic shapes out of bread dough for the feast of St. Joseph, so I knew this would be a hit!

St. Peter's Keys

Ingredients:

• 1 1/2 cups warm water
• 1 package yeast
• 1 tablespoon sugar
• 1 tablespoon salt
• 4 cups flour
• 1 egg (optional)

Directions:

Dissolve the yeast in warm water.  Add the sugar and salt.  Mix in the flour and knead until the dough is smooth.  

Let the children shape the dough into key shapes and place on baking sheet.  

Brush the dough with a beaten egg for a golden finish. 

Bake in a preheated oven at 425˚F for 15 minutes.

Let the children color pictures of our first Pope and Pope Benedict XVI while they enjoy their pretzels and listen to a few chapters about the life of St. Peter, The Man Who Never Died! 

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Restorative Vegetable Broth

The following recipe was submitted by Veronica Gantley, from My Catholic Kitchen.  Thank you Veronica! 

Here is a simple broth to make on Ash Wednesday or on Good Friday when we are fasting and are so mindful of our food consumption.  It is also great for when you are sick.

Restorative Vegetable Broth

Ingredients: 

• 2 large portabella mushrooms coarsely chopped
• 2 carrots coarsely chopped
• 2 ribs of celery coarsely chopped
• 3 ounces of prunes
• 4 garlic cloves smashed
• 4 quarts water
• 1 tablespoon salt
• 1/2 tablespoon peppercorns
• 2 bay leaves

Directions:

In a 6 quart stock pot add the mushrooms, carrots, celery, prunes, and garlic.

Add water and bring to a boil. Add salt, pepper and bay leaves. Reduce heat to low and barely simmer uncovered for 30 minutes. Skim any foam from the surface as it boils. Strain broth and discard solids.

Note: The broth will keep in the refrigerator for up to 3 days or in the freezer for 6 months.

You can also find the recipe for Fasting Bread and other recipes for Lent in the archives! 

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Meatless Fridays: Falafel

This post was written by past Catholic Cuisine contributor Amy.

So here is the deal.  I don't really like fish.  Ok, I like fish, but only the expensive stuff and when you are feeding 11 people expensive fish is not on the menu.  So generally when it comes to meatless Fridays we eat vegetarian.  This would also be am excellent meal for any Middle Eastern or Greek saint!  Especially, Saint George, etc.

One of our new favorites is falafel.  My husband actually likes it so much he requested it for a special family meal!

Falafel

This recipe is half what I make, so it will serve about 6 people.

Ingredients:

• 2 cans garbanzo beans, drained and rinsed
• 1 onion chopped
• 1 red pepper chopped
• 2 eggs
• 1 1/2 Tablespoons cumin
• 1 Tablespoon parsley
• 2 teaspoons Cajun Seasoning
• 1/2 cup flour

Cook onions and red pepper in olive oil.  Remove from heat.  In bowl mix garbanzo beans, eggs, onion and red peppers.  Add dry ingredients and mix well.  Add to food processor and pulse till you smooth.

Spoon about a large spoonful of falafel mixture into about a half inch of hot olive oil in a skillet.  This is kind of sticky so you may have to use your spoon to smooth them out into patty form.  Flip after you notice the edges turning brown.

When cooked serve with tzatziki sauce, spinach (or lettuce), chopped tomatoes, chopped cucumbers, and feta cheese on pita bread.

I usually mix my cucumbers, tomatoes, and feta together.  It is a yummy mix for all kinds of things!

 

Here is my recipe for Tzatziki Sauce:

Ingredients:

• 1/2 cucumber, finely grated and squeezed of juice
• 1 cup of Greek style yogurt
• 1 Tablespoon Greek Seasoning
• 1/4 teaspoon red pepper flakes or Cajun seasoning

Mix together!  That easy and quite yummy!  Taste it first to see if you want to add more or less seasoning.

Enjoy!

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Tomato, Avocado and Hearts of Palm Salad

Here is a recipe that our family enjoyed during one of our Lenten Tea/Dinner's during Holy Week last year.   It would also be perfect for Palm Sunday! 

Tomato, Avocado and Hearts of Palm Salad

Source: Diets in Review

Ingredients:

2 fresh tomatoes, sliced
2 fresh avocados, sliced
8 pieces fresh hearts of palm, chopped diagonally (or 1-2 cans since fresh might be hard to find)
1 C. mayonnaise
1/4 C. ketchup
1 Tbs. white sugar
1 lemon, juiced
1/4 tsp. paprika
1 pinch ground black pepper
olive oil
sun-dried tomatoes for garnish (optional)

Directions:

In a small bowl, whisk the mayonnaise, ketchup, white sugar, lemon juice, paprika and pepper together.

Slice tomatoes and avocados to desired thickness and arrange around your serving plate. Sprinkle avocado with lemon juice to keep fresh. Chop hearts of palm diagonally and arrange on plate with tomatoes and avocados.

Pour dressing into a small serving bowl (for dipping sauce) and drizzle with olive oil. Garnish with sun dried tomaroes if desired, and serve!

Note: You may make the dressing ahead of time, but I wouldn’t slice the vegetables until just before serving, to keep them fresh.

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Simple Meals for Lent :: Tehri

Photo by Philip Laubner/CRS

Tehri 

from India

Sautéed vegetables, onion and chili peppers served over hot rice. A splash of cumin and turmeric gives this dish a rich, warm aroma.

Ingredients:

• 2 Tbsp oil
• 1 tsp cumin seeds
• 2 green chili peppers, diced
• 1 onion, diced
• ½ tsp turmeric
• 4 cups various vegetables of choice, chopped (peas, carrots, green beans, cauliflower, broccoli, cabbage, potatoes)
• 2 cups rice
• 4 cups water
• salt to taste

Directions:

Heat oil in a pot, add cumin seeds and cook for 2 minutes. Add green chilis, onion and turmeric and sauté for 2 minutes. Add chopped vegetables and sauté until slightly fried. Add rice, salt, and water. Cook until rice and vegetables are cooked and water completely absorbed (about 20 minutes).

Makes 4-5 servings

Catholic Relief Services' mother and child health programs in India and around the world train health workers to care for families with young children. For more information please visit Operation Rice Bowl.

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Fry-less Fish Recipes for Lent

The following recipes were submitted by the International Olive Council.  For these recipes and more, visit www.addsomelife.org.

Lent is long. For those who keep to a Lenten schedule, at this point in the ritual they’ve had about as many fish fries as they can muster. Childhood memories of the Friday Fish Fry are replaced with visions of something light and fresh.

Luckily, the International Olive Council (IOC) has three scrumptious alternatives that offer flavor, freshness and an epicurean touch. These recipes feature olives and olives oil for a healthier twist on this Friday’s fish. Olive oil offers a naturally healthful way to incorporate fats into the diet—replacing olive oil in recipes for deep fried foods or foods sautéed in butter is an easy way to reduce the level of LDL or “bad” cholesterol while increasing the “good” HDL cholesterol in the diet.

Cod and Kale Skillet

Infused with the Mediterranean flavors of olives, tomatoes and wilted kale.  Pair with a side of lentils for a hearty yet wholesome dinner.

Prep Time: 14 minutes
Cook Time: 16 minutes
Total Time: 30 minutes
4 to 6 servings

1 pound cod fillets, thawed if frozen, cut into serving pieces
3/4 teaspoon dry dill weed
1/4 teaspoon salt
1/4 teaspoon pepper
4 tablespoons plus 2 teaspoons extra virgin olive oil
1 medium onion, halved lengthwise and sliced
2 cloves garlic, minced
1 bunch kale, coarsely chopped
¼ cup water or chicken broth
½ cup quartered ripe olives
1 medium tomato, sliced

Sprinkle fish evenly with dill, salt and pepper. Heat 2 tablespoons oil in large skillet over medium heat; add fillets. Cook 3 minutes per side to brown lightly. Remove fish to platter; set aside.

In same skillet, heat 2 tablespoons oil over medium heat. Add onion and garlic; cook and stir 2 minutes. Add kale; cook and stir until kale begins to wilt, about 2 minutes. Place fillets in center of skillet. Arrange tomato slices around edge of skillet; sprinkle with olives. Drizzle fish with remaining 2 teaspoons olive oil. Cover and cook over medium heat 10 to 15 minutes or until kale is tender and fish flakes easily in center.

Pan Seared Fillets with Wilted Greens

The “I-must-have-my-fish-fry” crowd will love this dish. Quick and easy fillets pan-fried in heart-healthy olive oil are accompanied by a salad of late-winter’s best leafy vegetables and two-types of olives.

Prep Time: 18 minutes
Cook Time: 7 minutes
Total Time: 25 minutes
4 servings

3 tablespoons flax meal
3 tablespoons semolina flour or flour
1/4 teaspoon salt, optional
12 ounces skinless flounder or Pollock fillets, thawed if frozen
4 tablespoons plain olive oil
1 clove garlic, minced
2 teaspoons chopped fresh rosemary leaves
3 cups coarsely chopped Swiss chard (stems finely chopped)
3 cups coarsely chopped fresh kale (stems finely chopped)
1/2 cup quartered pitted ripe olives
1/3 cup coarsely chopped pitted green olives

Mix flax meal, flour and salt (if desired) in shallow dish or pie plate. Coat fillets evenly with mixture; pressing lightly to coat. Place on baking sheet or platter and refrigerate. Prepare remaining ingredients; set aside.

In separate large skillet; heat 3 tablespoons olive oil over medium-high heat until very hot but not smoking. Add fillets; cover and cook 3 minutes. Turn fillets; cook uncovered 2 to 4 minutes or until fish flakes easily in center.

Meanwhile, heat remaining 1 tablespoon olive oil in Dutch oven or large skillet over medium heat. Add garlic and rosemary; cook and stir 30 seconds until fragrant. Add chard and kale; toss to mix. Cook 3 minutes, stirring occasionally. Stir in olives and cook 3 to 4 minutes longer or until greens are wilted but not soft. Serve with fillets. Add pepper to taste.

Fresh Salmon Salad

A healthful combination of quinoa and salmon, perked up with and olives for a salad that can also be eaten as a main course.

Prep Time: 18 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
6 to 8 servings

1 cup original quinoa
2 cups water
1 pound salmon fillet, thawed if frozen
3 Tablespoons plus 2 teaspoons extra virgin or plain olive oil
5 to 6 sprigs plus 2 tablespoons chopped fresh dill
1 teaspoon grated lemon peel
2 tablespoons lemon juice
1/2 cup chopped mushrooms
1/2 cup slivered ripe olives
1/4 cup sliced pitted green olives
3 tablespoons sliced green onion
Spinach or leaf lettuce

Heat oven to 400◦F. Line small baking sheet with foil; lightly grease with olive oil. Meanwhile, bring water to boil in medium saucepan, salt lightly if desired. Stir in quinoa; return to boil. Reduce heat; cover and simmer 10 to 15 minutes or until tender and liquid is absorbed. Remove from heat; let stand 5 minutes.

Meanwhile, place salmon skin-side-down on foil. Drizzle 2 teaspoons olive oil evenly over fillet; sprinkle lightly with pepper, if desired and top with dill sprigs. Bake 15 to 20 minutes or until fish flakes easily in thickest part. Remove from oven; cool slightly.

In large bowl, blend remaining 3 tablespoons olive oil, lemon juice, remaining 2 tablespoons dill and lemon peel; whisk until blended. Add quinoa, mushrooms, olives and green onion; mix to coat.
Layer spinach on serving platter or plates; top with quinoa. Break salmon into large chunks and arrange on quinoa.


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Simple Meals for Lent :: Ifisashi

Photo by Philip Laubner/CRS

Ifisashi 
from Zambia

Hot rice casserole served in a thick, buttery peanut sauce. Collard greens and tomatoes add a garden-fresh flavor to this creamy dish.

Ingredients:

• 2-3 cups water
• 1 cup chopped peanuts
• 2 tomatoes, chopped
• 1 onion, chopped fine
• 2 bunches fresh collard greens (or spinach), washed and chopped
• Salt to taste
• 2 cups cooked rice

Directions:

Bring water to a boil in medium pot and add peanuts, tomatoes, and onion. After a few minutes, add chopped greens. Stirring occasionally, continue cooking for about 15-20 minutes, or until peanuts are soft and mixture has become a thick buttery sauce. Serve hot over rice.

Makes 4-5 servings

Photo by Kim Pozniak/Catholic Relief Services

Catholic Relief Services' microfinance programs in Zambia help people earn more money to support their families and save for the future. In’utu Kokola and her husband are farmers living in Mongu, Zambia. Recently In’utu Kokola opened a shop in the market where she sells vegetables and corn meal from her farm. She didn’t believe this day would ever come, but it did thanks to a Savings and Internal Lending Community (SILC) started with the help of Catholic Relief Services. In a SILC, the group saves money and makes small, interest bearing loans together. With her market stall, In’utu Kokola and her husband now have a reliable income to feed their family, buy medicine and pay school fees for their grandchildren.  For more information please visit Operation Rice Bowl.

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Simple Meals for Lent :: Casamiento

Photo by Philip Laubner/CRS

This recipe was submitted by Catholic Relief Services. "Sample the food of the Operation Rice Bowl featured-countries with your family and friends by preparing a simple, meatless recipe shared with us by the people we serve around the world. "

Casamiento 

from El Salvador

Black beans and hot rice seasoned with garlic, onion and bell peppers. Your family will love this traditional and hearty Latin American dish.

Ingredients:

• 2 Tbsp vegetable oil
• 1 onion, finely chopped
• 1 bell pepper, finely chopped
• 3 cloves garlic, minced
• 1 can black beans, drained, liquid reserved
• Salt and pepper, to taste
• 2 cups cooked rice

Directions:

Heat oil in a large pot. Add the onions, bell pepper, and garlic. Sauté for 2-3 minutes, until tender. Stir in the drained beans, some of the bean liquid, and salt and pepper. Cook at medium-low until heated through. Add rice and stir until cooked through. Adjust seasoning and add a little more bean liquid if necessary. Serve hot.

Makes 4-5 servings

Catholic Relief Services' water and sanitation projects in El Salvador and around the world help bring clean water to families and communities. For more information please visit Operation Rice Bowl.

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Meatless Meals :: Three Sisters Stew

This following recipe was submitted by Dust Thou Art.  She says, "I made this for St. Katharine Drexel this past Saturday, but it would also work very well for Bl. Kateri Tekakwitha (July 14th), and it is meatless also." 

March 3rd was the commemoration of St. Katharine Drexel. As I wrote in my monthly planning post:

St. Katharine is kind of a hilarious story. She was an American heiress (think Paris Hilton with a brain) who read books about the plight of the poor, and in particular about the suffering of American Indians. So (being rich, naive, and headstrong) she went to Rome to ask the Pope, in private audience, to do something about it. And the Pope was like "Um... what are YOU doing with your time?" And to her (everlasting) credit, instead of reacting like "What do you mean, I was thinking more along the lines of me holding 'awareness' events and cocktail parties," she was shocked into actually really thinking about what he was saying. It didn't happen overnight, but she began to do more and more, and soon she actually gave up all her wealth and founded an order of religious sisters. Anyway. Since it's also an ember day, I was thinking a hearty meatless stew with native North American ingredients--corn, beans and squash. Often called "three sisters soup", so doubly appropriate for a religious sister. :)

Three Sisters Stew

If you Google around for this soup, nobody makes it the same way. Nobody even makes it close to the same way. One recipe will include pureed pumpkin, hominy, and kidney beans. The next will be chunks of butternut squash, frozen corn, and green beans. The only must for this recipe is some kind of squash, some kind of corn product, and some kind of bean. You MUST have one of each of these three categories, as they are the "three sisters" of the title. They go together because they grow well together. But other than that you can really go for whatever's in season and your own tastes.

Accordingly, this is more like a blueprint for you to follow. I'm giving what I put in this time, but I don't expect you to put the same things in your soup. I don't expect me to put the same things in next time I make it. Many different indigenous groups planted using the Three Sisters technique. I had some southwestern ingredients handy so I followed that style.

AROMATICS:
1/2 yellow onion, diced
3 cloves garlic, minced
2 c. sliced mushrooms
(or other aromatics, such as shallots, celery, etc)

FAT:
1 T olive oil
1/2 T butter
(or however you like to saute)

LIQUID:
4 c. vegetable broth
(or other broth, or water)

MAIN VEG:
1 butternut squash, peeled and cleaned, cut into large dice
1/2 lb fresh green beans, trimmed and broken into bite sized pieces
1 lb baby yellow potatoes, large dice
2 c. frozen corn
(or other soup veg, making sure you include corn and squash!)

PROTEIN BEANS:
1 can black beans, rinsed and drained
1 c. dry lima beans, soaked overnight and drained
(or other protein beans, are you getting the idea yet)

SEASONINGS:
cumin seeds, ground cumin, cinnamon, black pepper, oregano, chili powder... all to taste
(this parenthesis intentionally left blank)

1. Take a large stock pot and heat up the fat in it over medium heat. Add your aromatics once the fat is hot and "sweat" them. You can add some seasoning at this time (like cumin seeds) also. The aromatics will release their lovely scents, as well as water, which will evaporate so that the mixture reduces somewhat in volume, and maybe even caramelizes. We like this.

2. Once this mixture is looking brilliant, we add in everything else, liquid last. If you want it thick, only add liquid up to the point where it barely covers the veg. If you want more liquid... add more! Turn the heat up to high.

3. Once the soup hits boiling, reduce to a simmer. The temperature will depend on whether you cover the pot, how big the pot is, how hot your stove is, sunspots, etc. On my stove it was on medium-low uncovered.

4. Let it simmer for an hour or so, until vegetables are tender to your liking or you get too hungry to wait any more. This is assuming that you are like me and like your soup vegetables very tender. If you like your green beans (or what have you) more crisp, you'll have to divide your vegetables into two groups. One group being the squash, carrots, potatoes, and other things that need to cook for a while. The second group being green beans or other quick cooking veg. Add the first group, and reserve the second until ~10 minutes before serving.

ACCOMPANIMENTS:
ripe avocado slices
shredded cheddar cheese

The avocado and cheese suited the Tex-Mex style of the soup. You might try sprigs of fresh herbs or croutons, or if you want to get advanced, corn fritters or fried squash blossoms.

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Meatless Meals :: Zucchini and Sweet Potato Frittata

I hope you are all having a blessed and fruitful Lent! I wanted to take a second to share one of our new favorite meatless meals this year: Zucchini and Sweet Potato Frittata.  With a newborn in our home I've had to find meals that are not only healthy, but quick and easy to make as well.   For those with allergies, this recipe is also free of dairy and grains. I've made it a few times now and it is definitely a keeper!

Zucchini and Sweet Potato Frittata

adapted from Paleo Diet Lifestyle

Ingredients:

• 2 tbsp Coconut Oil (or butter)
• 8 eggs
• 1 large sweet potato, peeled and cut in slices
• 2 sliced zucchinis
• 1 sliced red bell pepper
• Salt and pepper to taste
• Salsa, optional

Directions:

Heat the coconut oil in a pan over a medium-low heat.  Add the sweet potato slices and cook until softened, about 6-8 minutes.

Add the red bell pepper and zucchini slices and cook for another 4 minutes.

While the vegetables cook, whisk the eggs in a bowl, seasoning with salt and pepper.  Add the egg mixture to the cooking veggies.

Cook on low heat until just set, about 10 minutes.  Finish the frittata until golden under a heated broiler.

Cut the finished frittata into wedges and serve salsa, if desired.

You can find additional Meatless Meals for Lent in the archives!

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