Entree

Baingan Bharta

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IMG_4088Makes

4 servings

Nutrition of Each Serving

  • 291 calories
  • 18g fat
  • 0mg cholesterol
  • 370mg sodium
  • 1159 mg potassium
  • 31g carbohydrate
    • 7g fiber
    • 5g sugar
  • 10g protein

Ingredients

  • 2 teaspoons cumin seeds
  • 2 tablespoons canola oil
  • 1 teaspoon kosher salt
  • 2 teaspoons coriander
  • ½ teaspoon turmeric
  • ½ cup warm water (~80°F)
  • 1½ cup yellow onion
  • 1½ cup tomato
  • 1 tablespoon fresh garlic
  • 1 teaspoon fresh ginger root
  • 1 jalapeño

Equipment

  • large pan with lid
  • spatula

Steps

Preparation

  • Measure
    • 2 teaspoons cumin seeds
    • 2 tablespoons canola oil
    • 1 teaspoon kosher salt
    • 2 teaspoons coriander powder
    • ½ teaspoon turmeric
    • ½ cup warm water
  • Dice
    • 1½ cup yellow onion
    • 1½ cup tomato
  • Mince
    • 1 tablespoon garlic
    • 1 teaspoon ginger
    • 1 jalapeño

Cook

  1. Preheat the oven at 400°F
  2. Place the 2 eggplants on a baking sheet into the 400°F oven for 45 minutes.
  3. Once the eggplants are shriveled and soft remove them from the oven and let them cool.
  4.  Once the eggplant has cooled, discard the skin and dice the eggplant into cubes. Place to the eggplant cubes into a bowl and set to the side.
  5. Put a large pan on medium heat and add:
    • 2 tablespoons canola oil
    • 2 teaspoons cumin seeds
  6. Once cumin seeds have roasted (turned dark brows) turn the heat to low and add 1½ cup of diced yellow onion.
  7. On medium wait until the yellow onion is fully cooked (turned clear) then add:
    • ½ cup warm water
    • 1 tablespoon minced garlic
    • 1 teaspoon kosher salt
    • ½ teaspoon turmeric
    • 1 teaspoon minced ginger
    • 1½ cup diced tomato
    • 1 minced jalapeño
  8. On medium wait until the tomato’s are soft then add:
    • 2 roasted, peeled, chopped eggplant with all the juice
  9. Mix together for 5 minutes then cover for 15 – 20 minutes.
    • Note: Make sure to periodically check on the dish and stir so the ingredients do not burn.
  10. Once the eggplant is fully broken down, taste and add:
    • 2 teaspoons coriander powder
    • Note: If you want to add any additional spices I would recommend to taste and add them here.
  11. Cook for another 5 minutes if there is excess water cook on high heat and stir to avoid burning the eggplant.

Moong Dal

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Makes

4 servings

Nutrition of Each Serving

  • 152 calories
  • 8g fat
  • 0mg cholesterol
  • 235mg sodium
  • 211mg potassium
  • 14g carbohydrate
    • 3g fiber
    • 3g sugar
  • 4g protein

Ingredients

  • 1 cup moong dal (yellow lentil)
  • 2 tablespoons canola oil
  • 1 teaspoon mustard seeds
  • ¾ teaspoon kosher salt
  • 2¼ cup water
  • ¼ teaspoon turmeric
  • ½ teaspoon garlic clove
  • ½ teaspoon fresh ginger root
  • 1 teaspoon jalapeño
  • 1 cup red onion
  • 1 cup roma tomato
  • 1 cup spinach

Equipment

  • medium sauce pan
  • large pan
  • spatula

Steps

Preparation

  • Soak in water overnight. Rinse/strain with water until the water runs clear.
    • 1 cup moong dal
  • Measure
    • 2 tablespoons canola oil
    • 1 teaspoon mustard seeds
    • ¾ teaspoon kosher salt
    • 1¾ cup water
    • ½ cup water
    • ¼ teaspoon turmeric
  • Mince
    • ½ teaspoon fresh garlic
    • ½ teaspoon fresh ginger
    • 1 teaspoon jalapeño
  • Dice
    • 1 cup onion
    • 1 cup tomato
    • 1 cup spinach

Cook

  1. In a medium sauce pan add:
    • 1 cup soaked/rinsed moong dal
    • 1¾ cup of water
  2. Let moong dal simmer for 30 minutes. Periodically check in and stir to make sure the moong dal does not burn.
    • Note: You might need to add more water to avoid from burning. The goal is to breakdown the moong dal into an oatmeal like consistency.
  3. In a large pan on medium heat add:
    • 2 tablespoons canola oil
    • 1 teaspoon mustard seeds
  4. Cover the large pan, once the mustard seeds pop and brown remove the lid.
  5. Turn the heat to low and add:
    • 1 cup onion
  6. Bring the large pan back to medium heat and add:
    • ¾ teaspoon kosher salt
    • 1 cup tomato
    • ½ cup water
    • ¼ teaspoon turmeric
    • ½ teaspoon fresh garlic
    • ½ teaspoon fresh ginger
    • 1 teaspoon jalapeño
    • 1 cup spinach
  7. Bring the large pan to a boil for a few minutes then add the cooked moong dal (oatmeal like consistency).
  8. Taste the dish to see if any additional flavor is needed.
  9. Bring the large pan to a boil for a few minutes and remove from heat.

Dry Moong Dal

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Makes

4 servings

Nutrition of Each Serving

  • 83 calories
  • 3g fat
  • 0mg cholesterol
  • 108mg sodium
  • 6mg potassium
  • 9g carbohydrate
    • 2g fiber
    • 0g sugar
  • 3g protein

Ingredients

  • 1 cup moong dal (yellow lentil)
  • 2 teaspoons canola oil
  • 1 teaspoon mustard seeds
  • 2 cups water
  • 1 teaspoon garlic
  • 1½ teaspoon jalapeño
  • ¼ teaspoon turmeric
  • ⅓ teaspoon kosher salt

Equipment

  • medium sauce pan
  • spatula

Steps

Preparation

  • Rinse until water runs clear
    • 1 cup moong dal
  • Measure
    • 2 teaspoons canola oil
    • 1 teaspoon mustard seeds
    • 2 cups water
    • ¼ teaspoon turmeric
    • ⅓ teaspoon kosher salt
  • Mince
    • 1½ teaspoon jalapeño
    • 1 teaspoon garlic

Cook

  • Bring medium sauce pan to medium heat and add:
    • 2 teaspoons canola oil
    • 1 teaspoon mustard seeds
  • Once mustard seeds are popping and fully brown put the sauce pan on low. Then add:
    • 1 cup of moong dal
    • 2 cups water
    • 1 teaspoon garlic
    • 1½ teaspoon jalapeño
    • ¼ teaspoon turmeric
    • ⅓ teaspoon kosher salt
  • While stirring bring the medium sauce pan to a boil.
  • Boil for a few minutes then bring to a simmer. Constantly stir to avoid burning the moong dal. Taste to see if any additional flavor is needed.
    • Note: Add a teaspoon of water if the lentils are still hard.
  • ~15 minutes later once moong dal is soft and the dish has rice like consistency you can remove from heat.
    • Note: You may need to burn off any excess liquid.

Saag Paneer

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Makes

6 serving

Nutrition of Each Serving

  • 447 calories
  • 30g fat
  • 61mg cholesterol
  • 353mg sodium
  • 1388mg potassium
  • 29g carbohydrate
    • 7g fiber
    • 3g sugar
  • 24g protein

Ingredients

  • 1 jalapeño
  • 5 garlic cloves
  • 1 teaspoon ginger root
  • 12oz paneer
  • 16oz frozen spinach
  • 1 cup red onion
  • 1 teaspoon canola oil
  • 1 teaspoon kosher salt
  • ½ teaspoon turmeric
  • 1 teaspoon coriander
  • ¼ teaspoon garam masala
  • 1 tablespoon cumin seeds

Equipment

  • blender
  • spatula
  • frying pan

Steps

Preparation

  • Mince
    • 1 jalapeño
    • 5 garlic cloves
    • 1 teaspoon ginger
  • Chop
    • Dice 1 cup red onion, the smaller the better.
    • Cut 12oz paneer into small cubes.
  • Measure
    • ½ kosher salt
    • ¼ kosher salt
    • ½ turmeric
    • 1 teaspoon coriander seed powder
    • ½ teaspoon garam masala (personal preference)
    • 1 tablespoon cumin seeds
    • 2 tablespoons canola oil
    • 4 tablespoons warm water
  • Thaw
    • Place the 16oz frozen spinach into a bowl and microwave for 5 minutes. Then place the 16 oz of frozen spinach into the blender and blend until they are smooth consistency.
  • Nice to have
    • Plate with with a paper towel

Cook

  1. Place the pan on medium heat and add 2 tablespoons canola oil.
  2. Once the canola oil is boiling hot add the cut 12oz paneer.
  3. Once the panner is golden brown on all sides, remove the panner from the pan and place them on the plate with a paper towel. Place to the side you will not use the paneer again until the final step of the dish.
  4. With the remaining oil in the saucepan turn the heat to high and add 1 tablespoon of cumin seeds.
  5. Once the cumin seeds have begun to change color and become fragrant add 1 cup of diced red onion adjust the heat to medium and stir.
  6. Once onions have fully cooked (turned clear), add the following ingredients into the pan:
    • 1 minced jalapeño
    • 5 minced garlic cloves
    • 1 teaspoon ginger
    • 4 tablespoons warm water
  7. Still using medium heat stir for a few minutes then add the following ingredients:
    • ½ teaspoon kosher salt
    • ½ teaspoon turmeric
    • 1 teaspoon coriander seed powder
  8. Stir for a few minutes then add:
    • blended 16 oz frozen spinach
    • ¼ kosher salt
    • 0 – ½ teaspoon garam masala (personal preference)
  9. For 5 minutes continue to stir on medium – high heat to let the garlic and spinach cook.
    • Note: To avoid burning the spinach add tablespoons of warm water and keep the smooth liquid consistency.
  10. Once garlic and spinach appear to be cooked add the cooked paneer to the pan.
    • Note: To avoid burning the spinach add tablespoons of warm water and keep the smooth liquid consistency.
    • I highly recommend you taste and adjust any spices before the next step.
  11. Cook for 5 minutes and the pan should reach a boil. Remove from heat once paneer has softened.

Chana Masala

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Makes

2 Servings

Nutrition of Each Serving

  • 453 calories
  • 21g fat
  • 0g cholesterol
  • 1184 mg sodium
  • 703mg potassium
  • 44g carbohydrates
    • 14 g fiber
    • 7g sugar
  • 12g protein

Ingredients

  • ¾ cup red onion
  • 1 cup roma tomatoes
  • ¼ teaspoon fresh ginger root
  • ¼ teaspoon fresh jalapeño
  • ½ teaspoon fresh cloves garlic
  • 1 teaspoon mustard seeds
  • ¼ teaspoon turmeric
  • ¼ teaspoon garam masala or ½ teaspoon chana masala
  • ½ teaspoon kosher salt
  • 3 tablespoon canola oil
  • 1 teaspoon coriander
  • 1 can garbanzo beans (15 oz)

Equipment

  • small sauce pan
  • spatula

Steps

Preparation

  • Dice
    • ¾ cup onion
    • 1 cup tomatoes
  • Mince
    • ¼ teaspoon fresh ginger
    • ¼ teaspoon fresh jalapeño
    • ½ teaspoon fresh cloves garlic
  • Measure
    • 3 tablespoon canola oil
    • 1 teaspoon mustard seeds
    • ¼ teaspoon turmeric
    • ¼ teaspoon garam masala or ½ teaspoon chana masala
    • ½ teaspoon salt
    • 1 teaspoon coriander
  • Canned Ingredients
    • Open and rinse in cold water 1 can garbanzo beans (15 oz)

Cook

  1. Place small sauce pan on medium heat and add:
    • 3 tablespoon canola oil
    • 1 teaspoon mustard seeds
  2. Wait for mustard seeds to pop and lower heat and cover for 5 minutes.
  3. Once the mustard seeds are full dark, stir, bring the heat back to medium and add:
    • ¾ cup onion
    • ½ cup warm water (90°F)
  4. Once onions have fully cooked (turned clear) then add:
    • ¼ teaspoon turmeric
    • ¼ teaspoon fresh ginger
    • ¼ teaspoon fresh jalapeño
    • ½ teaspoon fresh cloves garlic
    • ¼ teaspoon garam masala or ½ teaspoon chana masala
    • ½ teaspoon salt
    • 1 cup tomatoes
    • ½ cup warm water (90°F)
  5. Cover the small sauce pan and let simmer on low heat for 15 minutes.
  6. Stir the small sauce pan and add:
    • ½ cup warm water (90°F)
    • 1 teaspoon coriander
    • 1 can garbanzo beans (rinsed)
  7. Bring to a simmer and cover for 15 minutes.
    • Note: The goal is to burn off the excess liquid.

Quinoa Wraps

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Screen Shot 2020-07-10 at 2.36.32 PMMakes

8 quinoa wraps

Nutrition of Each quinoa wrap

  • 363 calories
  • 8g fat
  • 5mg cholesterol
  • 351mg sodium
  • 1089mg potassium
  • 58g carbohydrates
    • 11g fiber
    • 4g sugar
  • 16g protein

Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic
  • 1 jalapeno
  • 1 cup quinoa
  • 1 (15-ounce) can black beans
  • 2 cups cherry tomatoes
  • 1 shallot
  • 1 medium zucchini (~2 cups)
  • 1 medium red bell pepper (~2 cup)
  • 1 avocado
  • 1 lime
  • ¼ cup fresh cilantro leaves
  • 1¼ cups vegetable broth
  • 1½ teaspoons chili powder
  • ½ teaspoon ground cumin
  • ½ teaspoon fine Kosher salt
  • 1 tablespoon crushed red pepper flakes
  • 1 cup shredded cheddar cheese
  • 8 burrito size flour tortillas

Equipment

  • large skillet
  • medium frying pan
  • spatula

Prepare Ingredients

  1. Mince
    • 2 cloves garlic
    • 1 jalapeno, ribs removed
  2. Dice
    • 1 shallot
    • 2 cups cherry tomatoes
    • 1 medium zucchini (~2 cups)
    • 1 medium red bell pepper (~2 cup)
    • 1 avocado halved, seeded, peeled and diced
  3. Chop:
    • ¼ cup fresh cilantro leaves
    • 1 lime in half
  4. Measure
    • 1½ teaspoons chili powder
    • ½ teaspoon ground cumin
    • ½ teaspoon fine Kosher salt
    • 1 tablespoon crushed red pepper flakes
  5. Rinse:
    • 1 cup quinoa
    • 1 (15-ounce) can black beans
  6. Have handy
    • Olive Oil
    • Cheese
    • Tortilla

Cookin Time

  1. Using large skillet on medium heat add: olive oil, garlic, jalapeno, shallots.
  2. Once garlic and shallots have cooked .Add the following ingredients to the skillet:
    • 1 cup quinoa
    • 1 (15-ounce) can black beans
    • 2 cups cherry tomatoes
    • 1 shallot
    • 1 medium zucchini (~2 cups)
    • 1 medium red bell pepper (~2 cup)
    • 1 avocado
    • 1 lime
    • ¼ cup fresh cilantro leaves
    • 1¼ cups vegetable broth
    • 1½ teaspoons chili powder
    • ½ teaspoon ground cumin
    • ½ teaspoon fine Kosher salt
    • 1 tablespoon crushed red pepper flakes
  3. Once the quinoa has flowered remove from heat.
  4. Bring a regular frying pan to medium heat. Put one tortillas into the pan heat one side, flip and add cheese to the heated side. once cheese has melted pull off the heat and repeat for the other 7 tortillas.
  5. Roll each wrap with a 1 cup scoop of the quinoa mixture from the skillet.

Coconut Kale Lentil Curry

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Makes

6 servings

Nutrition of Each Serving

  • 287 calories
  • 6g fat
  • 0mg cholesterol
  • 386mg sodium
  • 51mg potassium
  • 42g carbohydrates
    • 15g fiber
    • 1g sugar
  • 16g protein

Ingredients

  • 2 tablespoons coconut oil
  • 1 medium yellow onion
  • 4 garlic cloves
  • 1 inch fresh ginger
  • 1 bundle of dinosaur kale
  • 1 lime
  • 2 teaspoons kosher salt
  • 2 teaspoons mustard seeds
  • 2 teaspoons ground turmeric
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ½ teaspoon red pepper flakes
  • ½ cup red lentils
  • ¾ cup french green lentils
  • 3½ cups water
  • 14-ounce can unsweetened coconut milk

Prepare Ingredients (10 minutes)

  1. Mince
    • 4 garlic cloves
    • 1 inch fresh ginger
  2. Dice
    • 1 medium yellow onion
  3.  Chop
    • 1 bundle of dinosaur kale (de-stem for the best outcome)
    • 1 lime in half
  4. Measure
    • 2 tablespoons coconut oil
    • 1 teaspoon kosher salt
    • 1 teaspoon kosher salt
    • 2 teaspoons mustard seeds
    • 2 teaspoons ground turmeric
    • 1 teaspoon ground coriander
    • 1 teaspoon ground cumin
    • ½ teaspoon red pepper flakes
    • ½ cup red lentils
    • ¾ cup french green lentils
    • 3½ cups water
  5. Open
    • 14-ounce can unsweetened coconut milk

Cookin Time (1 hour 15 Minutes)

  1. In a large pot over medium – high heat add the ingredients below and stir until the onions turn clear.
    • 2 tablespoons coconut oil
    • 1 medium yellow onion
    • 4 garlic cloves
    • 1 teaspoon kosher salt
  2. Add the following ingredients and stir until all onions are evenly coated
    • 1 inch fresh ginger
    • 2 teaspoons mustard seeds
    • 2 teaspoons ground turmeric
    • 1 teaspoon ground coriander
    • 1 teaspoon ground cumin
    • ½ teaspoon red pepper flakes
  3. Add the following ingredients and stir.
    • 14-ounce can unsweetened coconut milk
    • 3½ cups water
    • ½ cup red lentils
    • ¾ cup french green lentils
    • 1 teaspoon kosher salt
  4. Bring the pot to a boil.
  5. Turn the heat down to low and cover the pot. Stir ever 20 minutes and remove from heat after 40-50 minutes.
    • Note: The goal is to breakdown the red lentils.
  6. Stir all of the chopped dinosaur kale into the pot and return to simmer for a few minutes.

Pizza Dough

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Nutrition of Each Pizza

Note: Make Four 10-12 inch pizzas

  • 417 calories
  • 2g fat
  • 0 cholesterol
  • 1166mg sodium
  • 0mg potassium
  • 84g carbohydrates
  • 4g fiber
  • 1g sugar
  • 11g protein

Items Needed

Ingredients

Regular Dough Ingredients

  • 1½ cup water (105°F-115°F)
  • 1 package (2¼ teaspoons) active dry yeast
  • 3¾ cup all purpose flour
  • 2 teaspoon kosher salt
  • 1 teaspoon sugar

Whole Wheat Dough Ingredient Option

  • 1½ cup water (105°F-115°F)
  • 1 package (2¼ teaspoons) active dry yeast
  • 3½ cup whole wheat flour
  • 2 teaspoon kosher salt
  • 1 teaspoon sugar

Optional Ingredients

  • 2 tablespoon – extra virgin olive oil (Not needed if cooking pizza in a wood-fired pizza oven)’

Equipment

  • gram scale
  • large bowl
  • whisk
  • spatula
  • parchment paper
  • rolling pin
  • baking sheet (optional: for oven)
  • cutting boards

Preparation

Make The Dough

  1. Combine liquid ingredients and whisk until foamy – Let sit for 10 minutes until dry yeast is fully dissolved
    • 1½ cup warm water (105°F-115°F)
    • 1 package (2¼ teaspoons) active dry yeast
    • 1 teaspoon sugar
  2. Combine dry ingredients
    • 3¾ cup all purpose flour
    • 2 teaspoon kosher salt
  3. Combine liquid and dry mixtures and knead dough for 7-10 minutes.

Add Flavor

  1. Place olive oil in a deep bowl, place dough into bowl and coat the dough with olive oil. Then cover top of bowl with plastic wrap.
  2. Allow the dough to rise in a large deep bowl at room temperature for 1 hour at 75°F-85°F , then determine next steps:
    • Slow: let sit of an additional 24 -48 hours in the refrigerator. (Most complex flavors)
    • Medium: let sit of an additional 8 hours at room temperature
    • Quick: let sit of an additional 30 minutes in a warm place (75°F-85°F)
    • PRO-TIP: Olive oil is not needed if you are using a wood fired over. Also, once the pizza dough has risen you can freeze it for later use

Pizza Making Time

Create 4 Individual Pizza Dough’s

  1. Remove the dough from the bowl on a flour dusted surface and divide dough into 4 even balls.
    • PRO-TIP: Try to not push the dough down keep the air pockets you created.
  2. Place each ball into its own bowl and let rise for 15 minutes – 2 hours.
  3. Cut a 18″ piece of parchment paper and add cover the top of the parchment paper with  all purpose flour.
  4. Place the dough ball on the center of the floured parchment paper and roll the dough flat.
    • PRO-TIP: Use a cutting board to support the pizza under the parchment paper to move it around. 
  5. Optional: Once the pizza dough is flattened to your liking let sit for 5 minutes.

Personalize Ya Za

  1. Preheat
    • Oven – 475°F, this can take anywhere from 15 minutes – 1 hour so be aware.
    • Grill – 400°F
  2. Optional: Check the pizza dough if it is too thick flatten the dough again. then Brush edges of dough with olive oil and let rise for 10-15 minutes.
  3. Add toppings.
    • Tomato Paste
    • Tomato Sauce
    • Cheese
    • Toppings
  4. Bake Pizza for 10 – 15 minutes.
    • PRO-TIP: Use parchment paper and a cutting board to easily move the pizza into the oven/grill. You can leave the parchment paper in the oven/grill until the pizza is firm enough to remove it. Usually only takes 1-2 minutes

Save For Later Tips

Freezing Instructions: (Good for up to 3 months)

  1. Divide dough into portion sizes
  2. Place on parchment paper uncovered in the freezer for 15-20 minutes
  3. Remove from freezer and place into individual freezer bags

Thaw Instructions

  1. Thaw Pizza dough in refrigerator for 5-6 hours
  2. Let the dough sit at room temperature for 30 minutes before jumping in where you left off above.