Lately, I’ve been posting recipes highlighting green beans, peppers, eggplant, and lettuce from our garden.  But what I was craving was some greens, like swiss chard – specifically, red chard, because of its beautiful color – very visually appealing with its shiny green ribbed leaves in colorful contrast to the brilliant red stems, I remembered my mother including it in Japanese sukiyaki.

We grew swiss chard in our garden when I was growing up and it’s readily available in most markets here in California – some areas, not so much.  Swiss chard is similar to spinach and beet greens with a flavor that is bitter, pungent and slightly salty.  Swiss chard, along with kale, mustard greens and collard greens, is one of several leafy green vegetables often referred to as “greens”. It is a tall leafy green vegetable with a thick, crunchy stalk that comes in white, red or yellow with wide fan-like green leaves. WHFoods pronounces it a vegetable valedictorian and one of the world’s most nutritional foods because it contains loads of Vitamin K, A, and C and other nutrients – plus, one cooked cup of chard has only 35 calories!

Here I’ve included it in a quick easy pasta dish that’s perfect for Meatless Monday or any day where you desire a light, healthy meal packed with fresh flavor. The chickpeas add a little crunch along with a dash of tart lemon and tangy feta cheese.

Pasta with Red Chard and Chickpeas

1 bunch of organic red chard

1 can organic garbanzo beans (chickpeas)

zest of one lemon

1 tablespoon fresh thyme leaves

3 tablespoons extra virgin olive oil, divided use

red pepper flakes

3 garlic cloves, minced

1 med. onion, chopped

3 green onions, sliced

6 oz. feta cheese, crumbled

8 oz. Barilla Plus thin spaghetti *

salt and freshly ground pepper

Serves 4

Bring a pot of water to boil. Add a generous amount of salt.

Wash the greens under running water. Stack them on a large cutting board as they are washed. Hold the stack of chard leaves, cut off the stems. Chop the stems into 1/2 inch lengths. Chop the leaves into 1 inch strips.

Drain the garbanzo beans, rinse, place in a bowl with the lemon zest, 1 tablespoon of olive oil and thyme so flavors can meld.

Insert a strainer into the boiling water. Add the stems and blanch for 1-2 minutes. Remove and set aside in a bowl.  Replace the strainer in the boiling water and add the leaves. Blanch for 1-2 minutes, pull the strainer up, use a large spoon to press down on the leaves and squeeze out excess liquid, set aside. Use this water for the pasta.

Prepare the pasta according to package directions. Drain pasta in a colander. Add a tablespoon of olive oil and toss.

Return the pot to the burner. Heat on medium to burn off liquid, add 1 tablespoon olive oil and sprinkle with red pepper flakes. Add onions and saute until translucent, about 2 minutes. Add the garlic, stir and cook for another minute. Add the garbanzo bean mixture, stir to combine, then add the chard stems and leaves. Continue stirring, add the pasta and the feta cheese, stir to combine ingredients. Serve immediately.

Enjoy

* Barilla Plus is a multigrain pasta that has 4 grams of fiber per 56g gram serving and is a good source of protein and Omega -3 from ground flaxseed. It’s appearance is similar to regular pasta, so may be more readily accepted by kids (and others) who may not find whole wheat or heartier brown pastas to their liking.

Even though there’s years of research and information published about how unhealthy the typical American diet is, I feel as if the increased publicity of Food, Inc. and Michael Pollan’s books are reaching mainstream America and more families are taking action: eating more fruits and vegetables, less meat, closer to the source, etc.

I’ve been experimenting with cooking more meatless, vegetarian and vegan dishes and I have to say that, since my family are cheese lovers, cooking vegan is a challenge. But I’m determined to find recipes that even the most hardcore meat eater, *ahem*  like my husband, The Don, will actually enjoy without sending any quizzical looks my way!  (I don’t lie to my family, but I’ve found that full disclosure isn’t necessary either.)  The crumbled tofu mixture was flavorful and savory with the same texture as traditional ricotta – these shells passed with flying colors!

Baked Stuffed Shells

(Adapted from Clean Food, by Terry Walters**)

8 ounces large pasta shells

2 tablespoons extra virgin olive oil

2 large garlic cloves, minced

1 large onion, chopped

¼ cup mirin*, or sherry

1 t. dried basil

2 tablespoons Italian parsley, chopped

1 pkg. (14-16 ounces) fresh firm tofu (not silken)

1 bunch kale or collard greens, cut into strips

sea salt and freshly ground pepper

28 ounce can organic tomato sauce

1 cup grated soy or rice mozzarella

Cook shells according to instructions. Remove with a slotted spoon, reserving the cooking water. Add the chopped collard greens to water and blanch for 3 minutes. Remove with a slotted spoon to a colander. Drain, using fingers to press down to remove excess liquid. Transfer to a cutting board and chop.

Filling:

Heat olive oil In a large skillet over medium heat, sauté onions for 2 minutes, add garlic and cook for another 2 minutes, stirring. Add mirin, basil and parsley. Wrap tofu in paper towels and press to remove excess liquid. Crumble tofu into skillet, mix with other ingredients and cook for 5 minutes.

Stir in collard greens and season with salt and pepper. Remove from heat and allow to cool enough to handle.

Preheat oven to 400 degrees F.

Assembling:

Stuff shells with filling and place in a 9×12 inch baking dish sprayed with oil. Cover stuffed shells with half of the tomato sauce and sprinkle with cheese. Cover with foil and bake for 20 minutes. Remove foil and bake uncovered for 10 minutes. Remove from oven and let stand for 5 minutes before serving. Heat the remaining tomato sauce for the table or spoon on plates and place shells on top to serve.

Serves 4-6

Enjoy

*Mirin is Japanese rice cooking wine and can be found at Asian markets or the Asian section of some supermarkets.

** I highly recommend Clean Food – one of the 10 Best Cookbooks of 2009. “Clean Food is a gateway book for the vegan lifestyle, not a hard sell. Who knows, it may end up on your kitchen shelf right next to your copy of The Meat Bible.” It’s available at the TM Store, as well as Gourmet Today, another of the top 10.

I love eggplant parmesan but detest the deep-fried, heavily breaded kind that you get in a lot of restaurants.  I’ve experimented over the years and this is about as low calorie as you can make this traditional Italian dish without sacrificing taste.  Eggplant soaks up a lot of oil in the traditional preparation, so I brush them with olive oil and bake them instead!

Eggplant Parmesan “My Way”

2 med. eggplants, cut into ½” rounds

2-3 T. extra virgin olive oil

½ t. Cajun spice (optional)

Italian-style bread crumbs

Purchased spaghetti sauce

8 oz. thinly sliced mozzarella

½ c. grated parmesan

Sprinkle both sides with salt and place between paper towels. This draws out the moisture and any bitterness – leave them for about 30 min.

Preheat oven to 400 degrees. Brush both sides of the eggplant rounds with olive oil. (I put a dash of Cajun spice because I like a little more zip in about everything.) Sprinkle with bread crumbs. Bake, turning once, until the eggplant is softened and golden brown, about 30 minutes total. (Remember, they get baked again.)

In a 9½” x 13” baking dish, spread spaghetti sauce to cover bottom of dish, cover with first layer of eggplant,

then layer mozzarella on top and sprinkle with parmesan cheese.

Dot cheese with sauce and repeat with another layer of eggplant, mozzarella, grated parmesan and sauce.  Cover with aluminum foil. Bake for 20 minutes. Uncover and bake for 10 more minutes until cheese is bubbly. (You may put it under the broiler to brown, but watch carefully!)

Do as the Italians do and enjoy with  a bottle of Chianti Classico!

Enjoy

As my Tweet Deck pinged and drew me in and out and away from the work I was trying to do on Saturday, I was glad to see that one of Twitter’s power women, was tweeting about the PBS show with Robert Kenner, director of  ”Food Inc.” and Michael Pollan which aired in November, 2008.  It must have been a rerun but, nevertheless, it was relief from the usual tweets about everything you ever wanted to know and more about SM (social media).

You may have seen Food Inc., the documentary movie that takes a harsh look at everything we should know, but that giant food companies don’t want us to know about the journey that our food takes from the processing plant to the grocery stores of America.  Michael Pollan is the author of, most recently, In Defense of Food: an Eater’s Manifesto, and his previous book, The Omnivore’s Dilemma (2006) was named one of the 10 best books of 2006 by the New York Times and Washington Post and was the recipient of the California Book Award and the James Beard award for best food writing, to name a few.  He is the Knight Professor of Journalism at UC Berkeley and “few people reflect and report more astutely on the state of American food production and consumption than Michael Pollan”.  If you read these books, as I have, they will change the way in which you view food forever.

Anyway, that’s an intellectual introduction to a very simple recipe for my Mission Meatless series which I’ve launched in support of the initiative known as Meatless Monday.  Meatless Monday stems from the idea that YOU can change our food system and one way is to go without meat one day a week.  How does this help?  According to this  list of 10 things YOU can do to change our food system by  the website Hungry for Change, an estimated 70% of all the antibiotics produced in the US are given to farm animals which are then consumed by us.  If the entire population went meatless for just one day a week. think of how many fewer injected animals would have to enter the food chain and how much less secondary hormones and antibiotics you would be ingesting.

Two-Bean Taco Salad

*Easy       *Vegan      *Vegetarian    *Gluten-free

This takes about 15 minutes to prepare.  I keep these tostada shells stocked in my pantry.

Then all you have to do is heat the refried beans, drain the black beans, and prepare the veggies.

Tostada shells, warmed in the toaster oven

1 can vegetarian refried beans

1 can low-sodium black beans, rinsed and drained

1 pkg. prepared romaine lettuce

2 carrots, peeled and grated

1 avocado, sliced

1 cucumber, peeled and sliced

Spread the refried beans on the tostada shells. Top with romaine lettuce and arrange veggies on top, arrange cucumbers around the plate. Serve with purchased salsa. Add cheese if desired (not vegan).

Note: On second thought, the blustery weather we’re experiencing this week in SoCal calls for a warm, tasty, and satisfying bowl of  Vegetarian Minestrone.

So many of us have made resolutions, set goals, voiced intentions, or whatever you wish to call it, to eat healthier this year; and I’m no exception. My intention is to eat less meat and I’ve challenged myself to cook more vegetarian meals that my family, and yours, will find pleasing to the eye and the taste buds, whether they be the young, the finicky, or the only-meat-and-potatoes type.

Primavera means “spring” in Italian and Pasta Primavera is a pasta dish with a variety of vegetables; perfect for a quick dinner, it is a cinch to prepare and great for using whatever is in the fridge.

Pasta Primavera

8 oz. Barilla multi-grain rotini, penne, or spaghetti pasta

12 oz. grape tomatoes, sliced lengthwise

2 small zucchini, quartered lengthwise and chopped

8 oz. package spinach

½ onion, chopped

3 cloves garlic, minced

2 T. extra virgin olive oil

red pepper flakes

Prepare 8 oz. of  pasta according to package directions.  Meanwhile, heat 1 tablespoon of oil, sprinkled with red pepper flakes, sauté spinach over medium heat for two minutes, turning to expose heat to top leaves. Remove and set aside.  Add 1 tablespoon olive oil and sauté onions over medium heat until soft and translucent, about 2 minutes, stir in garlic. Add tomatoes and cook until softened and juices make a sauce.

Place the drained pasta back in the pasta pot, top with tomato sauce, add spinach, toss. Sprinkle with grated parmesan if desired and serve.

Serves 4.

Note: If you’re not interested in meatless, add pancetta or crumbled or sliced Italian sausage. Remember recipes are just a jumping off point for your creativity!