by Melissa Noel Renzi | Oct 10, 2015 | Food Recipes, Self Care
Looking for a new comfort recipe to nourish this season?
I invite you to try this African Groundnut Stew inspired by West African flavors and recipe variations. It’s a simple, hearty dish that your whole family will love it…provided there are no peanut allergies.
Yes, the term groundnut is often used to refer to the peanut, which is said to have originated in South America and was later brought to Africa by colonists. Yet, the groundnut in traditional African Groundnut Stew is a different legume indigenous to Africa called the Bambara Groundnut.
We’ll be using peanut butter (and peanuts as an optional addition) for this recipe.
I’d like to first elaborate on the importance of grounding foods at this time of year.
If you’re living in a four-season climate in the northern hemisphere, chances are temperatures are dropping. The crisp air and blustery winds are your cue that it’s time to turn inward and cozy up with warm foods.
In sharing this recipe, I’ve reflected on the principles of Ayurveda, yoga’s “sister science” that is considered to be one of the oldest healing systems and seeks to balance various energies and facets of one’s biological and energetic constitution.
While I’m not an Ayurvedic practitioner, I do believe much of the wisdom of syncing with nature and seasonal cycles that I’ve learn from my teachers can be beneficial and support a state of balance and harmony.
Since this is a cold, dry, rough, windy, and unstable time of year associated with the Ayurvedic principle of “vata”, foods that are warm, cooked, moist, hearty, and grounding are said to be most supportive in encouraging physical, mental, and emotional balance.
This recipe incorporates Ayurvedic food guidelines by using seasonal root vegetables and greens, oils, nuts, mild spices, and grains that are favorable to the vata constitution.
African Groundnut Stew
Prep time: 10-15 minutes
Cook Time: 50 minutes
Serves: 4-5
Ingredients:
- 2 c. rice or quinoa (for serving)
- 16 oz. can crushed tomatoes
- 5 c. veggie or chicken broth
- 5 c. sweet potatoes, cubed
- 1 large bunch collard greens, coarsely chopped
- 1 medium onion, finely chopped
- 1 c. peanut butter, crunchy preferred
- 3 T. olive oil or ghee (clarified butter)
- 2 T. ginger/garlic, minced
- 1 T. chili paste
- 1 T. turmeric
- 1 T. cumin
- 1 tsp salt
- Salt and pepper to taste
- Cilantro and peanuts to garnish (optional)
Directions:
- In a large pot, saute ginger, garlic, and onion in olive oil on medium-high heat until onions are translucent and slightly browned.
- Add broth, sweet potatoes, cumin, chili paste, turmeric, and salt. Bring to a boil; then reduce to low heat and simmer for 20 minutes.
- Stir in peanut butter and crushed tomatoes. Simmer for an additional 20 minutes.
- Mix in collard greens. Allow to sit for 5 minutes.
- Serve with rice, quinoa, or grain of choice.
- Garnish with cilantro and/or crushed peanuts.
Savor slowly and share!
by Melissa Noel Renzi | Jul 7, 2015 | Appetizers, Food Recipes
Most of what I cook has been self-taught.
My mother cooked at times, but it was not her passion.
As a single parent, my dad made a lot of chicken marsala and pancakes. He can make some killer ribs, but is not so adept or interested in vegetarian fare.
My oldest sister did much of the creative “cheffing” at my dad’s house growing, which exuded our Italian heritage.
I began experimenting in my mom’s kitchen with Indian food at the age of 16. My chapatis and samosas left a lot to be desired at that time.
It wasn’t until much later that I planted my yoga feet in the kitchen and learned to cook divine meals with true dimension.
Every time I embark on a new food creation, I aim to cultivate a curious mind. A beginner’s mind. It is through curiosity and mindfulness that I find my yoga practice in the kitchen.
As I honor my roots, today I present you with a truly fabulous Eggplant Caponata, a Sicilian dish blending a slew of flavors together that form an dynamic explosion.
Eggplant Caponata
Makes: approximately 5 cups (serve as appetizer on endive or crustini)
Inactive prep time: 1 hour
Active prep time: 5 minutes
Cook time: 10-15 minutes
Ingredients:
- 6 c. eggplant, cubed (1 very large or 2 medium)
- 1 large onion, diced
- 1 small shallot, minced
- 1/2 c. currants
- 1/2 c. chopped walnuts
- 1/2 c. tomato paste
- 1/2 c. balsamic vinegar
- 1/4 c. olive oil
- 2 garlic cloves, minced
- 1 T. chili paste
- 1 T. cacao powder
- 1 T. cinnamon
- 1 T. honey
- 1 T. fresh basil
- 1 T. fresh mint (optional)
- 1 T. fresh cilantro (optional)
- Sea salt
- 5-6 heads of Belgian endive
Instructions:
- Cube eggplant, sprinkle with salt, and set aside for 1 hour to “sweat” the eggplant. Note: This is important; the extreme bitterness or undesired mushiness of the eggplant only comes from excess moisture.
- After 1 hour, squeeze eggplant to drain any additional water from it.
- Add oil, onion, shallot, and garlic to a large pan and saute on medium heat until onions are soft and translucent.
- Add eggplant, currants, walnuts, tomato paste, balsamic vinegar, chili paste, cacao, cinnamon, honey, and a teaspoon of salt. Stir well. Cook uncovered on medium heat for 5 minutes.
- Reduce heat and simmer for an additional 5 minutes.
- Remove from heat and allow to sit.
- Add half of the fresh herbs and use remaining to garnish.
- Spoon into endive leaves or serve with crustini, crackers, etc.
Many blessings as you enjoy!
by Melissa Noel Renzi | May 10, 2015 | Food Recipes, Self Care
*This recipe contains gluten and eggs, but no dairy. Excuse the excess syrup in the photo!
My mom passed away nearly eight years ago.
Days like Mother’s Day are truly not much more difficult for me than any other day. I think about her every day and miss her dearly.
There is so much I would like to say to her.
So, I avoid victimizing myself on holidays, her birthday, and so forth and instead I choose to honor her and tell her the things I want to say. (See the end of this blog for what I told her today.)
I invited my stepmom, dad, and stepbrother over for brunch today and felt inspired by a very simple breakfast my mom used to call “sweetheart eggs”. To this day, I do not know the exact recipe…She told me once, of course insisted the secret ingredient was love.
My mom’s sweetheart eggs were a variation of french toast, but with more egg and sugar on top and I think the middle of the bread cut out… I really don’t remember.
This recipe is definitely different, but it includes cardamom–one of my favorite spices used in Indian cooking that soooo reminds me of my momma.
Coco-Blueberry “Sweetheart” Egg Bake
- Serves: 4-6 people
- Prep Time: 45-60 min
- Bake Time: 45 min
Ingredients:
- 3 pieces of sourdough bread (set out overnight)
- 6 eggs
- 1.5 c. cashew milk (any milk will do)
- 1 c. organic blueberries (buy berries organic; they are known to be laden with pesticides)
- 1/4 c. maple syrup
- 3-4 T. unsweetened coconut flakes
- 1 t. coconut oil/butter/ghee (for greasing pan)
- 1 t. ground cinnamon
- 1 t. ground cardamom
- 1 t. organic vanilla extract (No McCormick – it has corn syrup!)
- pinch salt
Directions:
- Set an intention of love and mindful baking.
- Preheat oven to 375 degrees. Grease a 9 by 9-inch baking dish.
- Whisk eggs thoroughly. Add cashew milk, blueberries, maple syrup, coconut flakes, vanilla, cinnamon, cardamom, salt.
- Place bread in a single layer in pan. Cut pieces to fit. Then pour egg mixture over bread.
- Bake for 45-50 minutes. The top will be golden brown. Test with a fork.
- Top with maple syrup, blueberries, and coconut flakes.
Enjoy with gratitude for the feminine!
Click photo below to read:
by Melissa Noel Renzi | Jan 9, 2015 | Food Recipes, Self Care
Although I just booked a flight to a toasty Mexico, I am embracing the arctic temps of Chicago with one of my favorite new comfort dishes.
For me, curry = comfort.
I love this soup for the varying flavors and memories it imparts.
I chop up some fresh ginger and I think of cooking Indian food with my mom as a teen after our first trip to an ashram–when I developed an affinity for this remarkable root. My relationship with my mom had its challenges when she was on this earth, but ginger brings the fond memories into light.
I begin to slice a garlic clove and my Italian-American head always goes to “Goodfellas thin”, which refers to the manner in which character, Paulie, from Goodfellas, sliced his garlic super thinly with a razor blade so that it would dissolve in the sauce (or “gravy”, as Italian-Americans say). I don’t love that glorified gangsters somehow reflect my Italian roots, but what can I say, this film was an integral part of my upbringing.
My step-father used to make this amazing heart attack-inducing split pea soup with ham and probably all kinds of less than “sattvic” additions. I loved it. But these days a vegan adaptation made from heaps of fresh ingredients sounds more enticing.
All of these memories and influences blend together in my cooking experience feeding me a healthy dose of love to share in my food.
Vegan Split Pea Sweet Potato Curry Soup
8-10 servings, Prep: 20-30 min; Cook time: about 2 hours
Ingredients:
2 T. olive oil
10 c. water
1 veggie bouillon cube
1 lb. green split peas
½ lb red split lentils (optional – may replace with 1/4 lb green split peas)
2-3 c. sweet potatoes, peeled and cubed less than 1 in.
1 c. parsnips, peeled and cubed 1/2 in.
1 c. onion, minced
2 T. garlic, minced
2 T. ginger, minced
2 T. yellow curry powder
1 T. cumin
1 T. turmeric
1 T. garam masala
1/2 t. sea salt
Directions:
1) In large pot, on medium-low heat, saute parsnips, onion, garlic, and ginger with olive oil until ingredients are lightly browned (onions should be translucent).
2) Stir in curry, cumin, turmeric, garam masala, and sea salt. Mix and saute for 5 more minutes.
3) Add split peas, red split lentils, and water.
4) Bring to a boil and then reduce heat. Stirring occasionally, simmer for 90 minutes until split peas begin to soften and soup thickens.
5) Add sweet potatoes and simmer for another 30 minutes.
6) Recommended garnishes: cilantro, pepitas (pumpkin seeds)
Super Seed Crackers
About 16 crackers; Prep: 10-15 minutes; Bake time: 35-40 min
Ingredients
1/2 c. flaxseed meal
1/4 c. chia seeds
1/8 c. whole flax seeds
1/8 c. hemp seeds
1/4 c. unsweetened coconut flakes
1 c. water
2 Tbsp Coconut Secret Raw Coconut Aminos Soy-Free Sauce or Bragg’s Liquid Aminos
1/8 tsp. sea salt
Directions:
1) Preheat oven to 375.
2) Combine all ingredients in a bowl and let sit for 10-15 minutes.
3) Cover baking sheet with wax paper and pour mixture onto baking sheet, spreading evenly with a spatula.
4) Bake in oven for 15 minutes. Remove and cut into desired cracker sizes.
5) Return to oven and bake for another 10 minutes. If after 10 minutes, they seem firm, turn them over and bake for an additional 10-15 minutes checking for desired crispiness.
Let me know what you think by commenting below!
by Melissa Noel Renzi | Nov 28, 2014 | Food Recipes, Self Care
Gratitude and Lingonberries
I am a little late on my gratitude the day after Thanksgiving.
But let this be a reminder that gratitude is a daily healthy practice that can facilitate mental health. Positive psychology demonstrates for us that gratitude is closely linked to greater happiness, optimism, and healthier relationships.
I have a lot to be grateful for this year.
Lungs for scuba diving. Wit for Cards Against Humanity. Heart for Frida Kahlo’s house. Legs for climbing Teotihuacan. A nose for cacao butter. Strength for legal assistant job. Creativity for psychotherapist job. Ears for Marta Gomez. Shoulders for teaching me to balance strength and flexibility.
New friends at home and abroad. Brother traveling through Guatemala and Mexico with me. Talking with my Guatemalan “Tio”.
Lessons in love. Coconut oil. Art galleries of San Miguel de Allende. Time with family, especially grandparents. Magnesium. Coaching from a soul sister. Teaching English to Chinese. Free iphone. Existential therapy workshop. New York. Yoga teacher training. Spending the night in a tree house. Health. Shakespeare in the Park. Beach sandcastles and mermaids with Tulum family…
But one seemingly small generosity from my favorite Swedish family stands out.
I’ll spare you the why, but a couple of months ago, I was frantically trying to figure out where I was going to live. I needed a temporary abode, while I looked for a place to buy.
Then a phone call or a Facebook message (I don’t remember the order) with one of my best friends, Martin, happened. “Yeah, we’ve got you covered.” he told me. I questioned how this legal assistant/social worker was going to pay to rent his parents’ (second home) Gold Coast condo, but he assured me it would be worked out. It was.
It seems like such a small gesture, but you see, I don’t know his parents well. Quite frankly, I wasn’t sure I had seen them since the Swedish American Museum gathering at the “ABBA the Music” concert I had gone to a decade earlier.
They didn’t have to open their home to me and they could have requested a much higher rent. But they have graciously let me stay and take care of their cozy condo on the 20th floor with a spectacular view of the city.
What this means to me is…
I feel inspired to cook and experiment with new foods every day in this sacred space of a kitchen. I share my creations with my fellow yoga trainees and colleagues every chance I get.
I wake up at the break of dawn every morning naturally because I leave the curtains open as I say goodnight to the city lights.
I get unabating silence, which I LOVE, with the exception of the occasional evening when the winter wind howls me into to a past life in Kansas.
And I have a heated parking garage, which might be one of my favorite luxuries yet.
What it really means is that Martin’s parents have big Swedish hearts filled with generosity, trust, and little concern for attachment. After two years of gypsy living, I value being grounded in a comfortable space that much more. Maybe that’s why I am especially grateful for them this year.
So, in the spirit of gratitude, I have taken my Tahini-Almond Chocolate recipe and created a Lingonberry Chocolate variation to highlight this powerful anti-oxidant of a Scandinavian berry.
Lingonberry and Tahini-Almond Gratitude Chocolate
Makes approximately 24 chocolates using a mini-muffin pan.
Ingredients:
- 1 c. organic raw cacao butter (www.sunburstsuperfoods.com or www.iherb.com)
- 1 c. organic raw cacao powder
- 1/4 c. organic raw honey
- 1/8 tsp. pink Himalayan salt (or sea salt)
- 2-3 tbsp. Lingonberry jam (Or try real lingonberries!)
Tahini-Almond Mixture:
- 1/2 c. raw blanched almonds
- 4-5 tbsp tahini
- 1 tbsp coconut oil
- 1/4/c. filtered water
Crafting Your Chocolate:
1. Create a “double boiler” by placing cacao in a bowl on top of a pot of boiling water. This is important. You want to melt the cacao butter down, not cook it. WARNING: This will be one of the most tantalizing aromas you have ever experienced in your life.
2. Take liquid cacao butter, honey, and salt and mix in a small bowl. Slowly add in cacao powder a little bit at a time as you mix until smooth.
3. Pour approximately one centimeter of chocolate into the bottom of each tin and place in freezer. (This should be half the chocolate.)
4. In a food processor, combine almonds, tahini, coconut oil, and water. Blend until smooth.
5. Taking small dollops of the tahini-almond mixture, mold into small balls and flatten into patties that are smaller than the bottom of the mini-muffin pan. (If the bottom of your muffin pan is 4 centimeters, keep them smaller than 3 centimeters.)
6.Remove chocolates from freezer. Place tahini-almond patties in the center of each chocolate and top with a dab of lingonberry jam. I suggest you try 1/3 tahini-almond only, 1/3 lingonberry only, and 1/3 mixed tahini-almond-lingonberry. You can see the variation in mine below. Cover each completely with remaining chocolate.
7. Top with some kind of small morsel for easy identification and aesthetic appeal. I used almonds and pick Himalayan salt. Freeze for 10-15 minutes. Note: These should hold together just fine outside of the refrigerator or freezer.
