• Olive oil
• 1 small butternut squash, peeled* and finely chopped (a food processor makes finely chopping the squash quick and easy!)
• 1 large onion, chopped
• 1 red, yellow, or orange bell pepper, chopped
• 1 cup celery, chopped
• 1 cup carrots, chopped
• 2 cloves of garlic, minced
• 1 medium zucchini or yellow squash, chopped
• 1 cup chopped or sliced mushrooms
• 1 tbsp chili powder
• 1 1/2 tsp ground cumin
• 2 cups cooked beans (black, white, kidney, pinto, or a mix. I cooked black and white dry beans, but you can used canned to make this quick.)
• 4 cups reduced-sodium vegetable broth
• 1-3 cups of water, if needed to reach desired thickness
• 3 tbsp lime juice
• Salt and pepper to taste

1. If you are using dry beans, soak them overnight then thoroughly cook them before adding them to the chili. Tips for improving the digestibility of beans can be found here.
2. Heat 2-3 tablespoons of olive oil over medium heat in a large soup pot or Dutch oven. Add the squash, onions, bell peppers, celery, carrots, garlic, zucchini, and mushrooms. Saute until veggies begin to get tender, 10-15 minutes. If you plan to use a crockpot, saute the veggies in a skillet then add them with the ingredients in the steps below to the crockpot.
3. Add chili powder, cumin, beans, and broth (and water if you need to thin the chili). Bring to a boil then reduce heat to a simmer and cook, partially covered, until veggies are very tender. Add lime juice and season with salt and pepper.

• Taking the ferry boat to and from the city. The sound of the fog horn, the smell of the engine, the splashy sound of the water while boarding...I even saw a whale from the boat one morning- what a great way to commute!
• Flower venders selling spring flowers in little kiosks all over the place. The smell of the flowers (especially the Stargazer lilies) permeated even the stinkiest parts of the city. Amazing.
• The little bakery across the street from my office building that had warm, freshly baked cinnamon rolls every morning.
• Driving through the city and over the Golden Gate Bridge (on non-ferry days). Especially on winter nights near Christmas because I love to see the lights and trees in windows.

1. Preheat the oven to 350ºF (176ºC). In a large bowl, combine the first 12 ingredients (oats through salt). Set aside.
2. In another bowl, combine the remaining ingredients. Add the wet ingredients to the dry and stir to combine without over-mixing. Let it rest for a minute before dropping in large spoonfuls (about 1/2 cup each) onto a baking sheet lined with parchment paper.
3. Bake for 20-24 minutes, until lightly browned and a toothpick inserted into the center comes out clean. Remove from oven and let cool on the pan for a 1 minute before transferring to a cooling rack.

1. Preheat oven to 300ºF (149ºC). Heat about 1 tablespoon of olive oil in a skillet. Put the onions, mushrooms, bell peppers, garlic, and carrots in a food processor and pulse until finely chopped.
2. Saute the veggie mixture for a few minutes (until beginning to soften). Add spinach, corn, chili powder, paprika, pepper, and salt and cook for a few more minutes. Remove from heat and set aside.
3. Lightly toss the bread crumbs with a little olive oil. Spread the bread crumbs and walnuts on a baking sheet covered with parchment paper in a thin layer. Bake until they begin to brown (about 10 minutes).
4. Put the brown rice in the food processor and process until it is beginning to clump together. Add the beans and process to chop them.
5. In a large bowl, combine the veggies, rice and beans, bread crumbs and walnuts, and cranberries. Form into patties and fry in a lightly oiled skillet until browned on both sides (flip once). Serve in a whole grain bun with avocado or on top of salad greens with your favorite dressing.

• Sunflower Drive-In "Nut Burger"
• Tower Cafe "Earth Burger"
• The Counter veggie burger

• 3/4 cup pureed persimmon (peel and chop ~2 fuyu persimmons and puree in a blender or food processor)
• 1/2 cup non-dairy milk
• 1 tsp vanilla
• 1/4 cup canola oil
• 1 Granny Smith apple, chopped
• 1/2 cup whole wheat flour
• 1/4 cup sugar
• 1/4 cup + 2 tbsp rolled oats
• 2 tbsp hemp seeds (for protein and omega 3s)
• 1/4 tsp sea salt
• 1/4 tsp each: cinnamon, cardamom, fresh grated nutmeg
• 1 1/4 tsp baking powder
• 1/2 tsp baking soda
• Topping: 1/4 cup chopped pecans, 1 tbsp melted margarine (Earth Balance), 1 tbsp brown sugar, 1/4 tsp cinnamon, 1 tbsp flour

1. Preheat the oven to 350°F (180°C). Combine the persimmon puree, non-dairy milk, vanilla, and oil in a small bowl.
2. In a medium bowl, combine the dry ingredients (all remaining ingredients except the apples and topping). Add the wet ingredients and the apples to the dry ingredients and stir until combined. Pour the batter evenly into a cake pan lined with parchment paper.
3. Melt the margarine in a small bowl or measuring cup. Add the rest of the topping ingredients and combine well. Sprinkle the topping over the batter. Bake for about 50 minutes or until browned on top and edges look done. Cool before slicing.

I love these muffins and so do my muffin-loving kids. Enjoy!
Cranberry Tangerine Muffins

• 1 1/2 cups fresh or frozen cranberries
• Juice from 2-4 tangerines (or oranges)
• 2 Tbsp tangerine (or orange) zest (preferably organic or tangerines not coated with wax or another coating)
• 1⁄3 cup flax meal (ground flaxseeds)
• 1 cup whole-wheat flour
• 3/4 cup all-purpose flour (or more whole wheat)
• 1/4 cup protein powder (optional, replace with flour if not using)
• 1 1⁄2 teaspoons baking powder
• 1⁄2 teaspoon baking soda
• 1⁄4 teaspoon salt
• 1⁄3 cup sugar
• 1⁄4 cup canola oil
• 1 teaspoon vanilla extract
• 1⁄2 cup chopped walnuts or pecans (optional)

1. Preheat oven to 350°F (177°C). Coat a muffin pan with cooking spray.
2. Pulse cranberries in a food processor until coarsely chopped.
3. Pour zest and tangerine juice into a measuring cup for a total of 3⁄4 cup. Pour into a small bowl and add the flax meal, sugar, oil, and vanilla. Combine well.
4. In a large bowl, combine flours, protein powder (optional), baking powder, baking soda, and salt. Add the wet mixture and mix with a rubber spatula just until the dry ingredients are moistened. Fold in cranberries and nuts. Scoop the batter into the prepared pan.
5. Bake until lightly golden and a toothpick inserted in the center comes out clean, about 20-23 minutes.

Roasted Fall Vegetables with Tempeh and Farro

• Several cups of chopped autumn veggies (carrots, sweet potatoes/yams, parsnips, rutabagas, turnips, Brussels sprouts, kohlrabi, etc.)
• 5 or so garlic cloves
• Olive oil
• Salt, pepper, and Italian seasoning (or fresh herbs like thyme and oregano), to taste
• Several shiitake mushrooms, sliced
• 1 package of tempeh*, chopped into 1/4 inch squares (*you can substitute another protein, such as chicken or white beans, if you wish)
• 1/3 cup lightly toasted pecans, chopped
• 1 bunch of hearty greens (such as rapini (broccoli rabe), kale, or turnip greens)
• Cooked farro

1. Preheat the oven to 425°F (218°C). Line a large baking dish with parchment paper (for easy clean up). Toss the chopped veggies lightly with olive oil then season with salt, pepper, and Italian seasoning. If using fresh herbs, wait until about half way through the cook time to add them. Tip: I don't peel or chop the garlic cloves. I roast them in their skins and then squeeze them out when they are fully cooked to keep them from getting too brown.
2. Pour the veggies into the prepared pan and roast in the oven for about 30 minutes or until soft and lightly browned in places, stirring occasionally.
3. While the veggies are roasting, saute the mushrooms in olive oil or margarine until well browned and set aside. Lightly brown the tempeh in olive oil then add the greens and saute until they are bright green in color. Combine the mushrooms, greens and tempeh, pecans, and roasted veggies and serve over farro or another grain.

• Pot of pinto beans with brown rice and avocado
• Vegetable soup with "Harvest Grains Blend" (grain and bean combo from Trader Joe's)
• Whole wheat pasta tossed with chard, sundried tomatoes, white beans, and a creamy pesto sauce (cashew-based)
• Pita pizzas with cashew ricotta (there it is again- love it!) and steamed green beans
• Veggie burgers and chipotle sweet potato oven fries
• Stir fried bok choy and turnip greens with tofu, wild rice, shiitake mushrooms, and toasted pecans
• Roasted turnips, carrots, and sweet potatoes with farro, tempeh, pecans, and shiitake mushrooms (this is a repeat- it was SO GOOD last week)
• Potato leek soup with white beans added for protein
• Breakfast dishes: Apple cinnamon crockpot oats and persimmon apple breakfast crisp

*A tip: Portion out leftover dinner meals into single-serving reheat containers and refrigerate or freeze for easy grab-and-go lunches.

I love these containers: link

I will share a few recipes from this list as I cook these meals. Today, I'll share a super fast split pea soup recipe that I made last week.

Did you know...? Split peas area fantastic food- they don't require pre-soaking and they are loaded with iron, fiber, and protein!
Simple Split Pea Soup
1 1/2 cups split peas (green, yellow, or a mix), sorted and rinsed
6-8 cups of water
2 Tbsp olive oil
1 onion, chopped
2 carrots, chopped
1-3 tsp liquid smoke (to taste, optional)
Sea salt (about 1 Tbsp) and fresh cracked black pepper to taste

1. Heat the olive oil in a soup pot and add the onions and carrots. Saute until the onions are lightly browned.
2. Add the remaining ingredients and simmer, partially covered, for about an hour. Serve the soup topped with homemade croutons.

To make croutons, I chopped up the heals of a few loaves of bread that were lingering in my fridge for just such an occasion. I tossed them with olive oil, salt, fresh chopped parsley, and minced garlic and baked them at 300 degrees until they were crunchy (about 25 minutes, turning once or twice).

• Split pea soup with added veggies and warm bread
• Baked penne with cashew ricotta and sauteed green beans
• Butternut squash and leek gratin (also with cashew ricotta...I'm hooked!)
• Roasted root veggies with tempeh and farro

Farro is a hearty grain that lends itself well to combining with all kinds of foods. It will make a great vehicle for my roasted veggies this week and leftovers reheat well for a healthy and filling breakfast (just add a little milk of choice and top with fruit, nuts, seeds, etc.). One serving of farro contains 5 grams of protein, 3 grams of fiber, and 10% of the RDA for iron.

To cook: soak the farro in cool water for at least an hour. Bring fresh water to a boil and add farro (1 cup of water for every 1/2 cup of farro) and simmer, partially covered, for 25-30 minutes (or until all liquid is absorbed).

What are some of your favorite fall meals?

How to open a pomegranate
Step 1: Score the pomegranate into four sections. Be sure to cut through the skin.
Step 2: Pull the pomegranate apart into four sections.
Step 3. Hold the sections, one at a time, upside down in hand over a large bowl. Hit the pomegranate section with the back of a wooden spoon (pretty firmly) to knock the arils (seeds or pips) out. A word of advice: this can be messy so be prepared with a dish towel and don't wear your favorite white sweater!

For a little extra help, Martha Stewart demonstrates this technique here.

1. Line a bread pan (or other small pan) with plastic wrap, letting it drape over the side (you will use the plastic to lift the cheesecake out of the pan later).
2. Process all ingredients in a food processor until they start to stick together and form clumps. Press the crust into the bottom of the prepared pan.

Butterscotch
2 tablespoons Earth Balance margarine, melted
3 tablespoons brown rice syrup
3 tablespoons real maple syrup
1 teaspoon rum or butterscotch extract

1. Combine all ingredients in a small bowl, mixing well.
2. Pour into a skillet over medium heat and cook, stirring continuously, until it starts to thicken.
3. Pour butterscotch over prepared crust.

Pumpkin cheesecake
1 1/2 cups cashew ricotta
2 teaspoons pumpkin pie spice
3 tablespoons coconut oil or coconut butter
3 tablespoons real maple syrup
1/2 cup pumpkin puree (canned is fine)

1. Process all ingredients in a food processor until smooth. Pour over the butterscotch layer in the prepared pan. Place in freezer for several hours or overnight.
2. Remove frozen cheesecake from the freezer and lift it out of the pan using the plastic wrap. Cut the cake into ~1 inch squares and return to the freezer until the chocolate coating is ready. You may want to leave the squares in the freezer and take out only a few at a time as you're dipping them.

Chocolate coating
12 ounces of vegan chocolate, chopped (chips work too)
1 tablespoon non-hydrogenated vegetable shortening

1. Place chocolate and shortening in a glass bowl. Melt on a low power setting in the microwave (stirring every 15 seconds) or in a double boiler.
2. Dip each cheesecake square in the chocolate using a toothpick or tongs. Place the dipped squares on a wax or parchment lined baking sheet and use a spoon to pour a little more chocolate over the top.

Store the finished cheesecake bites in the fridge. These have a little condensation on them because they are still cold. They taste good at any temp!
Happy (early) weekend! I'm off to Lake Tahoe for a training weekend with my triathlon training group. Think warm thoughts for me, it is supposed to be COOOOLD!

For our luxury dinner, I set the table with my grandmother's China. This China has been in my family since my grandmother purchased it for her mother in the 1920s. It is a soft shade of yellow with a delicate flower pattern and gold trim:

Sharing a meal with friends and family is about more than just eating. It is about connection and sharing and bonding. My grandmother passed away at age 97 in 2006. Whenever I use this China, I almost feel like I've invited her to the table. I love that!

Some words on planning: When I was creating my menu for this dinner, I wanted to include seasonal produce but I also wanted to create some unique flavors that went well together.

My tips for pulling this off:

• Choose produce that is in season for the best flavor. Also, shop locally if possible. The closer the produce was grown to your table, the better it will taste!
• When creating your menu, select dishes that include similar ingredients. For example, my pate and soup both contain thyme; my salad and dessert are both centered around pears; etc.
• A well-planned menu should draw its variety from multiple ingredients that go well together. Varying textures (crunchy, creamy, chewy, etc.) are okay, but the foods should have similar flavor profiles. No one course on the menu should drown out the others with over-powering flavor.

On wine: With our meal, I served a light white wine (Elva from Jodar Winery which was, coincidentally, named after the vintner's grandmother). For those who prefer a sweeter flavor, an orange muscat would be great (especially with this dessert).

Cheers!

Let's get started!



We began our meal with a baby greens salad with red pears, pomegranate arils, and pine nuts. I tossed the greens in a light pear vinaigrette of my invention and the result was colorful and delicious!

For the pear vinaigrette: In a blender, combine 1 ripe pear (peeled and cored), 3 tablespoons white wine vinegar, 3 tablespoons olive oil, salt and pepper to taste. Blend until very smooth. The dressing was a pretty pale yellow that looked so much like the yellow of my China!

Allow me to pause here to talk about feeding children. My kids are two and four and they are not yet into eating so luxuriously. Planning to feed them isn't tough, though.

Here are two tips to consider when you have little people to feed:

• Younger kids prefer foods that are disassembled or in pieces. For example, instead of serving my boys a salad, I gave them a plate with pears, pomegranate arils, nuts, etc. that they could enjoy one thing at a time.
• Serve sauces on the side in a dish that facilitates dipping. Kids are sometimes suspicious of sauce, but they love to dip!

Back to our meal!



Along side the salad, I served a walnut mushroom pate. This pate was out of this world! It tasted great on the warm bread and would also make an excellent sandwich spread.



For our next course, we enjoyed a rich and velvety smooth butternut squash soup with crispy sage leaves. The fresh thyme in the soup went well with the thyme in the pate and the smell of the onions and sage cooking together for the soup was heavenly. It is one of my favorite things this time of year!

Fresh thyme in my garden.
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These muffins are not super sweet but they are really healthy- they contain lots of iron and protein too! I wasn't sure if they'd pass the "kid test", but...

Success!
Big smiles: