Garlic and Walnut Herb Sauce with Nutritional Yeast

Garlic and Walnut Herb Sauce with Nutritional Yeast

by | Le Blog, Recipes and Culinary Nutrition

Garlic and Walnut Herb Sauce with Nutritional Yeast

Garlic walnut herb sauce with nutritional yeast

Garlic and Walnut Herb Sauce with Nutritional Yeast

This sauce is a creamy pesto-like sauce with parsley, walnuts and extra garlic but instead of cheese or added salt, it uses nutritional yeast.   Some people call this “nooch”, to give it a more affectionate, shorter name. Despite the technical, yet correct, ingredient name or its cutesy nickname, nutritional yeast offers authentic nutrient benefits and culinary options as a cheese substitute, low-sodium ingredient and thickener.   I don’t typically use products to substitute for authentic or “real food” ingredients, but I make an exception periodically with nutritional yeast. In addition to its great amino acid and fiber profile, has surprising savory, umami notes when cheese isn’t an option (see the tasting section below).

Garlic and Walnut Herb Sauce with Nutritional Yeast

 Makes 1 cup

Ingredients

  • 5-6 garlic cloves, peeled and the hard stem base is removed
  • ⅔ cup unsalted walnut pieces
  • 1½ cup tightly packed fresh parsley ( 1½-2 ounces w/ stems)
  • ½ cup tightly packed fresh basil (a bit over ½ ounce w/ stems)
  • ¼ cup nutritional yeast (picture posted below)
  • ¾ cup extra-virgin olive oil (plus 2 tablespoons if a more liquid sauce is desired)
  • 1½ tablespoons fresh lemon juice
  • ¼ teaspoon salt

Optional: ⅛ teaspoon cayenne (resist the temptation to add a lot more cayenne since it will mute the herb and nutty flavors)

Prep Steps:

  1. Add the garlic and walnuts to a blender and pulse a few times for a course mixture.
  2. Rinse and dry the herbs. Destem the herbs, but some of the thinner parsley stems won’t be a problem.
  3. Add the herbs, nutritional yeast, olive oil, lemon juice and salt. Blend until sauce is smooth.
  4. Serve immediately. If storing in the refrigerator for later use, place plastic wrap directly on the exposed surface area to reduce oxidation which will turn the bright green color to a more muted army green color.

Garlic and Walnut Herb Sauce

  • Nutritional yeast provides the full range of essential amino acids, but most importantly (since it has to taste good!), it offers savory umami attributes due to glutamic acid.
  • In this recipe, the perception of umami is further triggered by the use of walnuts, also high in glutamatic acid.
  • Nutritional yeast adds salty notes to the sauce despite its minor sodium contribution of 5 mg for 3 tablespoons. Three tablespoons of this brand also offers a nice fiber boost at 5 grams.

I used KAL Brand of Nutritional Yeast Flakes purchased from Whole Foods and available in bulk at some grocery stores. I have no preference for brands; however, there are some taste, texture and quality differences.

  • Serve as a topping for roasted veggies
  • Excellent as a dip for roasted cauliflower florets or raw vegetables
  • Use as a sauce for pasta, rice, salmon, sautéed tofu or poultry
  • Use to garnish tops of creamy soups
Nutritional yeast spoon

“A nickel will get you on the subway, but garlic will get you a seat.”

~Old New York Proverb

    About Me

    The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
    Michele Redmond

    Michele Redmond

    French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

    It's about Making Food First

    Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

    Turkey Picadillo Lettuce Wraps

    Turkey Picadillo Lettuce Wraps

    by | Le Blog, Recipes and Culinary Nutrition

    Turkey Picadillo Lettuce Wraps

    Picadillo is fun to say but better to eat. You can do both in Mexico, Cuba, the Philippines and other countries who’ve adopted this Spanish dish. It’s a wild mix of sweet, savory and pungent flavors influenced by its Moorish spice heritage.

    Turkey picadillo lettuce

    Picadillo varies by country, but it shares a common tradition of using minced beef or pork. However, this recipe goes poultry with turkey picadillo. The bold flavors elevate lean turkey and vegetarian soy crumbles are a good meatless option.

    Turkey Picadillo Flavors and Textures

     

    Traditional flavoring ingredients include olives, tomatoes, peppers, vinegar or lime and raisins. Yes, raisins in a meat dish. Historically, meat dishes with raisins trace back to 100 AD, so it’s not just a modern way to sneak a healthy fruit into this dish.

    Typically picadillo is a comfort food served with tortillas or rice rather than a lettuce wrap. Yet, this version has texture contrasts that add to its “gotta make this again” appeal. Crisp, cool lettuce contrasted with warm, moist ingredients and surprises like crunchy peppers or soft chewy raisins.

    Turkey Picadillo Lettuce Wraps

    Five to six servings

    Main Ingredients

    • 2  tablespoons extra virgin olive oil, divided
    • 1  medium yellow onion, chopped (about 2 cups)
    • 1  red bell pepper, diced or chopped (green is more traditional) 
    • 3  garlic cloves, minced
    • 1 ¼ pounds lean ground turkey
    • ¼  teaspoon fine sea salt
    • 15 ounce can small-dice tomatoes with juice (flame roasted is another option)
    • 1 ½  tablespoons tomato paste
    • ⅓ cup golden raisins, chopped
    • Lettuce cups from a large head of iceberg lettuce or romaine lettuce leaves

    Spices and finishing garnishes

    • 1 teaspoon of dried oregano
    • 1 teaspoon ground cumin
    • ¼ teaspoon cayenne (if the cayenne is particularly hot, start with less)
    • ½ teaspoon cinnamon
    • 1 ½ -2 tablespoons fresh lime juice (1 small lime)
    • 12-14 green olives, pitted, chopped
    • Couple pinches salt

    Preparation

    1. Heat a large sauté pan over medium-high heat, then add 1 tablespoon of olive oil. When oil is shimmering, add onion, bell pepper then toss on the garlic (a Cuban Sofrito) and cook w/ periodic stirring about 5 minutes until onion begins to brown.
    2. Push the vegetables away from the center of the pan, add another tablespoon of olive oil to the cleared area. Add the ground turkey, sprinkle on the salt and let brown on one side for additional flavor for about 4 minutes. Then break up with a spatula and continue to cook for 3 minutes. (If using low-fat turkey, it will not brown much).
    3. Add tomatoes and juice, tomato paste and raisins and spices and mix all the ingredients together. Once the liquids begin to simmer, reduce heat and cook for 10 minutes. Add lime juice and olives. Taste and adjust salt if needed. Serve in lettuce wraps.
    • Vegan/Vegetarian Version: Soy crumble substitutes replace the turkey without changing any other ingredients.
    • Raisins may seem like an odd pairing with a ground meat or poultry product, but in this dish it not only adds a texture contrast, but the subtle sweetness balances the acidity of the lime and tomatoes as well as the spicy heat.
    • Try to use only fresh lime rather than bottled as the acidity and flavor compounds are significantly different.
    • Serve in warmed corn or flour tortillas, with rice, on top of crispy corn tortillas or on bed of greens or as a stuffing for an acorn squash or baked green pepper.
    • Use for stuffing a poblano chili, tamales or empanadas.
    • Add Middle Eastern touch by using phyllo dough to make boreks.
    • For more Cuban flare serve with black beans, seared plantains or rice.

    “Picadillo roughly translates from the Spanish as “mince”. The dish bears some resemblance to American Sloppy Joes” NY Times Ultimate Cuban Comfort Food

    Sam Sifton, New York Times

      About Me

      The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
      Michele Redmond

      Michele Redmond

      French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

      It's about Making Food First

      Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

      Spicy Crunchy Chickpeas

      Spicy Crunchy Chickpeas

      by | Le Blog, Recipes and Culinary Nutrition

      Spicy Crunchy Chickpeas

      Spicy Crunchy Chickpeas with Sumac

      Spicy Crunchy Chickpeas

      This chickpea appetizer or snack creates bean lovers. The balanced spicy, citrusy and salty sensations with a crunchy bean exterior are crave-able features. The health benefits of the beans and spices are a bonus. Quick and easy to make, these can be made ahead of time or served hot and crunchy from the pan.

      Spicy Crunchy Chickpeas

      Ingredients

      • 1 (15-ounce) can chickpeas (garbanzo beans)
      • 1 tsp sumac (see spice notes for options)
      • 1 teaspoon ancho chile powder or chili powder
      • 1/4 teaspoon cayenne pepper
      • 1/4 teaspoon salt
      • 2 teaspoons of olive oil

      Steps:

      1. Heat the oven to 425°F (218C) and arrange a rack in the middle position.
      2. Rinse chickpeas in a colander and let drain while preparing the spice mix.
      3. Add the dry spices to a bowl that is larger than needed to hold the chickpeas.
      4. Use a paper towel and gently pat the chickpeas to dry them further. The drier the chickpeas, the more crisp they will be.
      5. Add the chickpeas to the bowl. Shake them sauté style a few times until coated.
      6. Add the oil to the chickpeas and gently stir the chickpeas.
      7. Line a rimmed baking sheet with aluminum foil and add chickpeas in an even layer.
      8. Once or twice during the baking, gently shake the baking sheet for more even cooking. Chickpeas with high internal moisture content will pop like hot popcorn, so be careful to not get zinged by a hot bean.
      9. Chickpeas will become crisp between 18-24 minutes. Place two layers of paper toweling on a large plate and when chickpeas are done, pour them onto the paper towel to cool down, then move to a dry bowl or plate to stay crisp. Some brands of chickpeas get very crisp and stay crisp and others lose the texture in a few hours.

      Nutrition Highlights:

      • Because of the fiber content, chickpeas are a high-satiety food–keeps you fuller for longer. One 15-ounce can provides about 25 grams of fiber.
      • High amounts of insoluble fiber that helps to create a health flora in your gut.
      • Fiber also helps control blood sugar changes and insulin secretion.

      Fried Option: This adds calories but is an option for even crispier chickpeas

      1. Rinse chickpeas in a colander and let drain while preparing the spice mix.
      2. Add the dry spices to a bowl that is larger than needed to hold the chickpeas.
      3. Use a paper towel and gently pat the chickpeas to dry them further. The drier the chickpeas, the more crisp they will be.
      4. Add the chickpeas and give them a sauté style shake a few times until the chickpeas are coated.
      5. Heat a 10-12” skillet or sauté pan over medium high heat and add the oil. When the oil begins to shimmer, carefully add the chickpeas.

      Spice Notes: The gorgeous purple-red spice mountain in the photo are dried and ground sumac berries. These add a tart-lemony element to dishes where lemon might be too strong or the moisture from lemon juice isn’t desired as in the case with these chickpeas. Sumac powder has increases your versatility in the kitchen, but if you don’t have it, go for a different spice profile and add some cumin or cumin plus coriander.

      Ancho chile powder (the rusto-brown spice mountain in the photo) adds a hint of a fruity element where chili powder (a blend of herbs and chiles) not present in chili powder blends.

       

      Spicy Crunchy Chickpeas with Sumac

      Gimme your Garbanzos or Chuck me the Chickpeas—either way they’re the same bean!

        About Me

        The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
        Michele Redmond

        Michele Redmond

        French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

        It's about Making Food First

        Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

        Caramelized Carrot and Ginger Miso Soup with almonds and pomegranate

        Caramelized Carrot and Ginger Miso Soup with almonds and pomegranate

        by | Le Blog, Recipes and Culinary Nutrition

        Caramelized Carrot and Ginger Miso Soup with almonds and pomegranate

        Typically carrots are oven-roasted to develop caramelized sugars but pan roasting can create some of these flavor compounds in a one-pot dish—less washing and no hot oven! The garnishes add a crunchy almond texture and contrasting sweet-tart pomegranate seeds.

        Caramelized Carrot and Ginger Miso Soup with almonds and pomegranate

        Author: Chef Michele
        Ingredients
        • 1 Tablespoon olive oil or enough to coat the pot
        • 2 pounds of carrots, peeled, cut into 1 inch “cylinders”
        • ½ large yellow onion, cut into 8 wedges
        • ⅛ teaspoon fine sea salt
        • 4.5 cups vegetable broth
        • Big pinch of cayenne
        • 2” piece (2 heaping teaspoons) ginger root, peeled and chopped*
        • 1/3 cup of white or yellow miso or ¼ cup red miso
        • Fresh lemon juice from half a lemon
        • 1-2 tablespoons honey
        • Garnish Ingredients: Toasted almond slices and Pomegranite seeds
        Instructions
        1. Heat oil in a large stock pot on medium-high heat until oil is very hot but not smoking. Add carrots (should hear a sizzle). Every 5 minutes toss carrots to caramelize more areas and prevent burning.
        2. Sauté for about 14 minutes or until carrots have darkened in color. Pull out any small pieces that have burnt and nibble on as a snack (dark flecks are hard to blend out of a pureed soup).
        3. Lower heat to medium-low, sprinkle salt on carrots, add onions stir and cook until onions have softened.
        4. Add the broth, ginger and cayenne and cook 30-45 minutes on a simmer until carrots are tender enough for a knife blade to easily pass through the carrot.
        5. Add lemon juice and miso**. Use an emulsion blender to puree the soup or in a blender, puree in batches.
        6. If soup is too thick, add more broth or water and blend. Taste soup and add more honey and salt if desired.
        7. Serve in bowls and garnish with pomegranate seeds and toasted almond slices.
        8. *chopped into ⅛ inch pieces if the blending device is powerful, otherwise grate the ginger
        9. **miso has better flavor when not heated for long times or at high temperatures.

          About Me

          The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
          Michele Redmond

          Michele Redmond

          French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

          It's about Making Food First

          Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

          Black-eyed pea and Hominy Texas Caviar

          Black-eyed pea and Hominy Texas Caviar

          by | Le Blog, Recipes and Culinary Nutrition

          Black-eyed pea and Hominy Texas Caviar

          Black-eyed Pea and Hominy Texas Caviar

          This recipe highlights how canned beans can make you popular and happier. For happy, you can quickly toss together this dish as an appetizer, side dish or picnic nibble. It’s a popular party pleaser that also offers flavorful fiber and isn’t calorie dense—just nutrient dense. The recipe was inspired by a self-described “good ol’ boy from Texas” who made his version a popular office pot-luck contribution.

          Black-eyed Peas and Hominy Texas Caviar

           

          Ingredients:   

          1 can (4-ounce) diced roasted green chilies, diced 1 can (15-ounce) Black-eyed peas 1 can (15-ounce) Golden Hominy (white can work also) 1 red bell pepper, diced (about 1 ½ cup) 3 garlic cloves, minced ¼ cup apple cider vinegar 2 tablespoons extra virgin olive oil ⅛ teaspoon fine sea salt as needed (depends on the salt level of the canned ingredients)

          Steps: 

          1. Open cans, drain hominy and peas and add to a mixing bowl.
          2. Dice the red pepper and mince the garlic and add to the hominy mixture.
          3. In a separate bowl, whisk together the dressing elements (garlic, vinegar, olive oil and salt). If you plan to store the bean caviar for 1-2 days before serving you can make a classic vinaigrette by adding all the ingredients except the olive oil and whisk it in slowly to make an emulsion that will hold.
          4. Add the dressing to the hominy mixture and gently mix together
          5. Adjust salt seasoning to taste if needed.
          • 4g of fiber—a flavorful addition to the goal of 25-30 grams of fiber per day
          • Can use green peppers also, red offers a nice color contrast to the chilies
          • Golden hominy tends to have fewer calories, fat and sodium than white hominy
          • Serve as a party topping for crackers (try whole wheat, Wasa rye or Bran crisp crackers).
          • For a side dish, can add crumbled feta or parmesan for additional flavor contrasts
          • Can make 1-2 days in advance, but 2 days causes the beans to soften more and have shed their “skin”

          “There are those who adore the black-eyed pea and those who deem it better suited to the provisioning of livestock”

          Courtney Bond

            About Me

            The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
            Michele Redmond

            Michele Redmond

            French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

            It's about Making Food First

            Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

            Catsup Chutney

            Catsup Chutney

            by | Recipes and Culinary Nutrition

            Catsup Chutney

            Chutneys are fruity, sweet, sour or tangy with some heat from spices and ingredients such as ginger. This fast chutney uses canned tomato sauce as the “fruit” source because it’s available all year round and luscious, sweet tasting tomatoes are hard to find.

            Because this chutney has the texture of traditional catsup, it’s an homage to the old word for ketchup. This chutney can serve many purposes and so it’s a make once, use several times item for your week!

            Use this chutney as a sauce to cook or serve with chicken and salmon or as a condiment on sandwiches or for dipping french fries or fritters into (see crispy chickpea flour shrimp fritters ).

            Catsup Chutney
            Recipe Type: Condiment or Sauce
            Author: Michele Redmond
            Ingredients
            • ½ teaspoon whole cumin seeds
            • 1 1/2 teaspoon yellow mustard seeds
            • 1 teaspoon coriander seed, crushed fine (optional)
            • 1 14-ounce can tomato sauce (no herbal seasonings added)
            • 1 Tablespoon fresh ginger, peeled and finely grated
            • 1/3 cup sugar
            • 3 Tablespoons honey
            • ½ cup apple cider vinegar
            • ¾ teaspoon red pepper flakes
            • ¼ teaspoon fine sea salt
            Instructions
            1. Add the cumin and mustard seeds in a pot large enough to contain the recipe ingredients.
            2. Over medium heat, dry toast the seeds until you begin to smell the cumin and/or the mustard seeds may begin to pop—just 1-3 minutes.
            3. Then add the coriander, tomato sauce, ginger, sugar, honey, vinegar, pepper flakes and salt. Mix together.
            4. Turn down heat so that sauce gently simmers. Stir periodically to prevent from sticking. Cook for 40 minutes or until sauce has reduced and thickened.
            5. Adjust salt seasoning if needed (not to be salty but to balance and enhance the tomato flavor) and add more pepper flakes if a hotter version is desired.
            6. Pull off heat and place in a bowl to cool in the refrigerator if not using upon finishing. The chutney can store refrigerated for up to one week.

             

              About Me

              The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
              Michele Redmond

              Michele Redmond

              French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

              It's about Making Food First

              Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

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