Karla's Kitchen

From my kitchen to yours, enjoy seasonal eating for the body, mind and spirit. I can help you build delicious, easy-to-follow meal plans for you and your family.  

Spring Recipe

Black-eyed Bean Salad with Sun Dried Tomatoes

Spring is a time to shift longer cooking styles of winter to lighter methods that assist in the release of proteins and fats stored in the liver during the cold months. Feel the energy of Spring with these fresh, light seasonal recipes.

Serves 4 people

Ingredients

• 1 cup dried black-eyed beans or navy beans (soaked for 8 hours)
• * 1 can or jar of black eyed beans or navy beans can be heated through as an alternative to cooking from scratch
• 5 cups water
• ½ teaspoon sea salt
• 1 carrot (peeled and left whole)
• 1 onion (peeled and left whole)
• 1 cob corn, cooked and kernels removed or one small can
• ½ red pepper diced
• 4 whole green onions
• 1/3 cup sun-dried tomatoes
• ¼ cup chopped parsley

Vinaigrette

• 2 tablespoons whole-grain mustard
• 1 tablespoon lemon juice
• 3 to 4 tablespoons balsamic vinegar
• 1/3 cup extra virgin olive oil
• 1 teaspoon sea salt
• Freshly ground pepper to taste
• 1 tablespoon shoyu or tamari

Drain the beans and rinse. In a medium saucepan, combine the beans with the water and add the carrot, plus the onion. Bring to a boil; skim off any foam that rises, and then reduce heat to low and cook beans covered for approximately 40 - 45 minutes. Beans must be soft but not mushy. 5 minutes before the end of the cooking time add the ½ teaspoon salt. (If beans are salted at the beginning of cooking it will take twice as long to cook).

Once cooked, drain beans and set aside. Discard carrot and onion.

To make the vinaigrette: While the beans are cooking, place all the vinaigrette ingredients into a screw-top jar of small bowl. Shake or whisk to blend well.

Slice the spring onions thinly. Slice the tomatoes into thin strips.

Combine the spring onion, corn, capsicum, tomatoes and parsley into a bowl. Mix through.

Next add the beans and pour the dressing over the top. Mix the beans through and set aside for one hour before serving. Best served at room temperature.  

Summer Recipe

Tossed Green Salad with Apple Cider Vinaigrette

In the warm summer months, cooking styles become lighter and faster to match our active lives. These energizing recipes provide the right balance of nutrients to keep your body cool.

Serves 4 people

Ingredients

• ½ pound green beans
• 1 cucumber peeled and scored
• 1 bunch arugula (rocket) or endive
• 1 lettuce (butter, romaine, cos)
• ¼ cup chopped parsley
• ¼ cup extra virgin olive oil
• 1 tablespoon apple cider vinegar
• 1 tablespoon lemon juice or umeboshi vinegar
• Chopped parsley

In a medium saucepan bring 3 cups of water to the boil, with a pinch of sea salt. Top and tail green beans and snap into 2 inch pieces. When water is boiling add ½ the beans. Bring back to a boil and boil beans for 1 - 2 minutes, or until bright green. Remove from saucepan with a slotted spoon and plunge into a bowl with cold water. This will stop the cooking process.

Repeat with the other ½ of the beans. Thinly slice cucumber. Wash and break up arugula and lettuce. Place arugula, lettuce, green beans and cucumber into a bowl. Mix olive oil, apple cider vinegar and lemon juice in a small bowl. Pour vinaigrette over ingredients in the bowl and mix through. Sprinkle with parsley and serve.

Late Harvest Recipe

Beet and Carrot Soup

During the transitional season between summer and fall, fuel your body with nourishing meals that strengthen the immune system and prepare your body for the coming cold weather.

Serves 6 people

Ingredients

• 4 medium size beets (these need to be prepared first)
• 3 medium onions
• ½ tablespoon unrefined sesame oil
• 1 pound carrots
• 2 medium size zucchini
• 1 teaspoon thyme
• 6 cups vegetable stock or water
• Tamari to taste
• Pinch sea salt
• Chives

Beets - Wash beets and cut stalks off leaving approx. 1 - 2 inches of stalk attached to beet. Place beets in a saucepan and cover with water. Bring to the boil, turn heat down and simmer for 45 minutes. When beets are cooked run them under cold water and the skin and stalks peel off.

Cut beets into large pieces and set aside.

While the beets are cooking, chop onions, heat oil in a large saucepan. Add the onions and salt, cover and cook over a low heat for about 15 to 20 minutes to heighten their sweetness.

Wash and trim the carrots and zucchini and cut them into medium chunks and add to the onions. Season with the thyme. Add vegetable stock and bring to a boil. Next reduce heat and simmer covered for 20-25 minutes. Add the chopped beets to heat through and then puree the soup in batches in a blender until smooth. Add 2 - 3 tablespoons tamari, depending on personal flavor.

Serve garnished with a dollop of tofu sour cream in centre and sprinkle with chopped chives for garnish.  Very visual.

Tofu Sour Cream

Ingredients

• 1 cup silken tofu
• 2 tablespoons unrefined sesame oil
• 1 tablespoon lemon juice (more if you like sour flavour)
• 1/4 teaspoon salt
• 1 teaspoon umeboshi vinegar or brown rice vinegar
• Water as needed

In a blender combine tofu, oil, lemon juice, salt, vinegar and blend until smooth.