Essential Omnivore

Roasted Chickpeas with Curry Powder

May 6, 2016 by Lucia | 0 comments

insta roasted chickpeas

Ah, the roasty toasty chickpea. A certain darling of the blogging and whole foods circuit right now, and I couldn’t be more pleased! I’ve been making these for a few years, ever since my sister brought over a batch and I wasn’t able to stop grabbing and crunching on this crispy little things! They’re a wonderful base for almost any seasoning, savory or sweet. I’m a fan of curry powder for these, but try any combination of herbs and spices you prefer… cumin and cinnamon? Sure. Just salt and black pepper? Why not! Rosemary and red pepper flakes? Oh, behave! Also, let’s remember that any variation on these works wonderfully as grain-free croutons for salads. Yep.

Roasted Chickpeas with Curry Powder
1 can chickpeas, drained and rinsed with water
2 tablespoon extra virgin olive oil
2 tablespoons fragrant curry powder
1 teaspoon sea salt

There are many ways to prepare these chickpeas, from just tossing them on the pan to taking the time to take the papery skin off of each chickpea. Either and all methods work! My method here yields a fairly crispy chickpeas, with a bit of give still in the heart of the chickpea–they won’t be totally crispy all the way through. If you are looking for a crispier chickpea, I urge you to peel the chickpeas! Otherwise, if you like the mix of textures, just follow along below. Plus, if you don’t peel the chickpea, the little skins that do happen to fall off and cook alongside the whole beans become super crunchy while the whole tray cooks. The choice is yours!

Preheat your oven to 375 degrees. After you’ve rinsed and drained the chickpeas, pour them onto a clean dish towel and gently roll them around until the towel has dried them off. Spread out your chickpeas on a baking tray and toss the chickpeas with olive oil and sprinkle with sea salt. Bake the chickpeas for 40 minutes, gently shaking the tray every 10 minutes so they brown and crisp evenly during their baking. At this point, if you prefer a crispier chickpea and you won’t be eating them right away, you can turn the oven off and leave the oven door open a crack. Allow the chickpeas to dry in the cooling oven for an hour before tossing with the spices of your choice. Otherwise, take the tray and toss the chickpeas with your curry powder. Snack wildly.

Raspberry Mustard

April 25, 2016 by Lucia | 0 comments

insta raspberry mustard

Lactofermented, at that!

What does lactofermented mean, really? That this mustard has been cultured with beneficial bacteria, and it’s good for your stomach! That just a bit of this condiment on the daily or weekly can actually boost your stomach function–not too shabby, and way cheaper than a daily probiotic capsule, right? Let’s get right to it, shall we?

Lactofermented Raspberry Mustard

1/2 cup yellow mustard seeds
1/4 cup brown mustard seeds
1/4 cup fresh raspberries
1/4 cup kombucha vinegar or apple cider vinegar
1/4 cup lemon juice
1/2 cup filtered water
1 tablespoon raw honey (can also use maple syrup or other natural sweetener)
1 tablespoon sea salt
2 tablespoons whey* (optional)

In a clean, pint size glass mason jar, add both types of mustard seeds (you can play around with the quantities for these. Yellow mustard seeds are more mild in flavor, which brown are sharper and spicier). Combine all remaining ingredients in a blender and puree until smooth. Pour liquid mixture into the mason jar with the mustard seeds and stir to combine. Tightly fasten the lid on the jar and allow to sit for 1 day. After 1 day (or so, you can be flexible), pour the contents of the jar into a blender or food processor and blend to your desired mustard consistency–more for a smoother mustard, or less blending for a more whole grain batch. Transfer the blended mustard back into a clean mason jar, screw the lid back on, and allow to sit for another 2 to 3 days. Transfer mustard to the fridge for storage. Mustard will keep for 6+ months in the fridge. Makes about 2 cups.

**want to use whey, but don’t know where to get it? Yeah, you can’t buy it, but you can make it! Take 2 cups of whole milk yogurt, and place in a colander or strainer lined with a clean dishtowel. Put the colander over a bowl big enough to catch the liquid that drips from the straining yogurt. Put the whole thing in the fridge, and allow to strain for at least 2 to 4 hours, or overnight. Save the liquid that drains away from the yogurt, because this is the whey! You can put it in a mason jar with a lid and it should keep in the fridge for up to 6 months. The strained yogurt is now what you would consider Greek yogurt–extra thick and creamy! Eat it as you would any normal yogurt.

Crunchy Fermented Green Beans

January 8, 2016 by Lucia | 0 comments


Oh, lactofermentation. How simple you are, how amazing your benefits! Really, any vegetable can be fermented. This natural fermentation process provides a batch of green beans that snap and crunch with every bite–a perfectly refreshing and snarf-worthy way to get in all the good bacteria and live enzymes fermenting promotes.

Lactofermented Green Beans
roughly 1 cup of green beans, ends trimmed and longer beans cut in half
2 garlic cloves
1 teaspoon coriander seeds
1 teaspoon red pepper flakes
1 teaspoon mustard seeds

2 cups filtered water
1 tablespoon sea salt
1 tablespoon whey (optional)*
1 pint size glass mason jar

Sterilize the mason jar and its lid by running through a hot cycle in the dishwasher, boiling in water (if your lid is plastic, do not put in boiling water), or cleaning with dish soap and hot water. Use clean utensils during this process and clean hands, too!

In a separate container, mix the water, sea salt and optional whey together until all are dissolved. Put aside. In a small bowl, add the garlic, coriander, red pepper flakes and mustard seeds. Use the back of a wooden spoon to gently crush the seeds and smash the garlic a bit. Then add the spices and garlic to the bottom of the sterilized jar. Begin to stand the green beans upright and pack them into the jar until you have just enough so that they’re all standing up against one another. You want them to be no higher than 1 inch below the top of the glass jar. This is so you may leave 1 inch of airspace at the top of the jar during the fermenting process, and also because you want the beans to be fully submerged under the fermenting liquid (brine). Once all your beans are packed, begin to pour in the brine until it just covers the beans. Push any down that try to float up when you add the liquid. Pour the liquid in until 1 inch of airspace is left at the top. If you need more liquid to do this, add some extra filtered water. Screw the lid on, place in a cupboard, and allow to ferment for 3 to 5 days. After this, store the beans in the fridge. They last for at least 6 months refrigerated.

*want to use whey, but don’t know where to get it? Yeah, you can’t buy it, but you can make it! Take 2 cups of whole milk yogurt, and place in a colander or strainer lined with a clean dishtowel. Put the colander over a bowl big enough to catch the liquid that drips from the straining yogurt. Put the whole thing in the fridge, and allow to strain for at least 2 to 4 hours, or overnight. Save the liquid that drains away from the yogurt, because this is the whey! You can put it in a mason jar with a lid and it should keep in the fridge for up to 6 months. The strained yogurt is now what you would consider Greek yogurt–extra thick and creamy! Eat it as you would any normal yogurt.

Chocolate Spiced Walnut Butter

November 6, 2015 by Lucia | 0 comments


Ah, fall. Finding its way down the block, leaves fluttering by with big gusts of strangely warm wind. Hey, I’ll take it. Now that we’re in November, even as it isn’t icy cold yet (thank you, Minnesota), I’m still drawn more and more to warming, cozy foods. Quarts of chicken stock? Check. A large sheet tray of roasted sweet potatoes? Oh, behave. Naturally, a freshly ground walnut butter is next in line, right? Sure.

Today’s flavors are inspired by “Mexican” hot chocolate, or at least, the general idea as found in the United States today. Chocolate, chiles, cinnamon and a healthy pinch of sea salt for good measure, all throw in the food processor with toasted and still warm walnuts. It really isn’t too bad, if I do say so myself.

Chocolate Spiced Walnut Butter
1.5 cups walnuts
1/4 cup coconut oil (if you have a high powered blender, you may omit or use less coconut oil)
up to 1/4 cup sweetener of your choice (raw honey, maple syrup or even a few dates thrown in would do the trick)
2 tablespoons cocoa powder
1.5 teaspoons vanilla extract
1/2 teaspoon ground cinnamon
1/2 teaspoon sea salt
1/8 teaspoon cayenne pepper (or more or less depending on how spicy you’d like this to be!)

In a medium saute pan over medium heat, gently toast the walnuts, stirring frequently so they don’t burn, about 5 minutes. Take off the heat and allow to cool slightly. In a food processor or blender (or, high powered blender, you lucky creature), combine all ingredients (omitting or using less coconut oil if you have that high powered blender). Allow to process until your desired consistency, scraping the edges of the processor or blender as needed–roughly 3 minutes or so. Take a spoonful now and revel in your creation. Makes about 1 cup of walnut butter.

Roasted Cannellini Beans with Thyme

July 8, 2015 by Lucia | 0 comments


Pan roasted, of course! No ovens this month, or next month if I can help it. Too hot. Too steamy. I made some banana bread yesterday due to the cooler, less humid morning that fell in my lap, but now? Stove top or bust, my friends. And look! Beans. Yes, beans. The magical fruit. Another beautiful, real food. Here’s to getting older, because I just attempted to write “beans are fun!” and we all know that young, vivacious people don’t label beans as fun. Maybe it’s time that changes. In the meantime, here’s a fu–nice recipe.

Roasted Cannellini Beans with Thyme
2 cups cannellini beans, cooked (of your own doing, from a can, from a tetra pak, you know. options!)
2 tablespoons bacon fat (or fat of your choosing–coconut oil, butter, lard, etc.)
4 sprigs thyme
2 cloves garlic, finely chopped
1/2 to 1 teaspoon sea salt (depends if the beans you are using are already salted)
1/2 teaspoon black pepper
1/4 cup chopped bacon bits (not pictured, though they were delicious) (and optional)

Heat the fat in a large skillet over high heat. While that’s heating up, rinse your beans and lay them out over a dishtowel, and gingerly move them around and pat them so they’re a bit drier. Place thyme sprigs in hot fat–watch out! They will sputter a bit briefly. Then add the beans to the pan, and don’t move them. Turn the heat to medium high. Don’t move them still. Let them cook on that one side until nicely browned, about 2 or 3 minutes. Then shake the pan and add the garlic, taking care not to crush the beans, yet making sure the garlic is hitting the hot fat to cook. Let cook for another minute or so, until nicely colored on the other side and the garlic is no longer raw. Take off heat and add the salt and pepper. Serve warm. Serves 4 as a side.

Braised Kale with Lemon and Anchovies

June 29, 2015 by Lucia | 0 comments

I’m an anchovy FREAK. I really noticed it when I was about 13 years old and went gaga for a certain restaurant’s Caesar salad. When I was 17 and saw Jamie Oliver throw anchovy fillets into some hot olive oil and watched them dissolve and flavor that oil, the freak got geek. When I ordered pizza with extra cheese and saw I could get anchovy fillets for a few cents more, I solidified the fact: anchovies. are. the. bomb. So when I put anchovies in butter, when I sneak them into persillade, when I feel happiness knowing there’s a tube of them in the fridge (perfection), and a tin of them in the cupboard (amaze), I revel in letting my freak flag fly. And then I remember–it’s really not that freaky at all. It’s incredibly wholesome, eating a tiny fish. It gives me all those tasty nutrients just like the big catches. I think that’s what keeps me coming back, what I realize–you crave what they can give you. There’s nothing fancy about this dish. There can’t be. It is what it is. Thank goodness.

Braised Kale with Lemon and Anchovies
1 head kale, any variety, stems removed and leaves roughly torn
2 tablespoons fat of choice (I used duck fat–butter, lard or coconut would be great, too)
1 tablespoon anchovy paste (or 4 anchovy fillets from a tin)
1 clove garlic, finely chopped and smashed
1/2 teaspoon sea salt
1/2 teaspoon black pepper
zest of one lemon
juice of one lemon

In a large skillet, heat your fat of choice over medium high. Add in the anchovies, stirring around the hot fat until the anchovies have melted and incorporated themselves. Add in the torn kale leaves, gently tossing as they wilt from the heat. Cook for about 2 minutes, then add the garlic, sea salt and black pepper. Turn the heat up to high and cook for another minute or two, until some of the kale leaves get crispy. Take the skillet off the heat, then add the lemon juice and zest. Toss to evenly coat. Serves 4. It might not hurt to sprinkle some toasted and finely chopped nuts over this, but I’m not in charge here.

Curried Cauliflower Rice

January 22, 2015 by Lucia | 0 comments


Oh, good grief! A recipe. And a very simple one at that. Somehow, the monthly post I had intended to create for December slipped past me. Ah, such is life! I hadn’t felt that certain intrigue from a recipe until this one and I just happened to find each other one cozy night a few weeks ago. I threw some spices together, a makeshift curry powder… I was hungry and not in the right mind. Hah! The lighting was glowing and soft–not so great for the harried attempt at a photo (it’s over on Instagram) As soon as I was done rushing together such a silly dish, it happened. The curried rice soothed whatever frenetic energy was buzzing through me. I slowed down. I appreciated the flavors. I felt like I was back, back to me. Funny how a food can do that, huh? I vowed I would recreate it, and so I have. Thankfully, let me tell you, it’s just as spicy and cozy as ever. Whew!

Curried Cauliflower Rice
1/4 cup coconut oil (or butter, or ghee, or fat of your choice)
1 tablespoon mustard seeds
2 tablespoons curry powder, of your own choosing (I like this iteration)
1 small head cauliflower, grated or pulverized (“riced”) in a food processor

In a large skillet, heat oil over medium-high heat. Add in the mustard seeds and allow to roast for about a minute, or until they gently begin to sizzle and pop. Stir in the curry powder, then add the riced cauliflower. Stir to incorporate all of the spiced oil and the cauliflower, turn the heat to medium-low, cover with a lid and allow to steam for about five minutes, maybe stirring once or twice during the process. Up to you! Serves 4 as a side.

Braised Fennel with Lemon Zest

November 14, 2014 by Lucia | 0 comments


Hmm, where does the time go? October came and went, and here the little blog was, missing an entry. I do have a confession to make–I’ve been cooking, and I’ve been posting, but it’s over on Instagram (gasp! sigh! the horror!). Give it a go, folks. Add me. Let’s be friends. Other news? I’ve partnered with Solcana Crossfit and will be talking up a storm over there about all things health and nutrition related.

But, let’s move on. We have fennel to discuss. If you haven’t been a fan of fennel in the past, might I suggest this preparation? Its powerful licorice-y/anise-y flavor when raw subsides into something delicate during this braise. I’d call it sexy, but I may just need to get out of the house more often.

Braised Fennel with Lemon
2 fennel bulbs
2 tablespoons cooking fat of your choice (butter, lard, tallow, coconut oil)
1/2 cup chicken stock
juice of one lemon
zest of one lemon
1 teaspoon sea salt
1 teaspoon freshly cracked black pepper

Chop both fennel bulbs into quarters, and slice on an angle to remove the core from each quarter. Finely slice all fennel, either practicing your fine knife skills or using a mandoline set for a thin slice. In a large skillet, heat your fat over high heat. Add the fennel slices and sea salt and allow to cook for a minute or two. When the skillet seems dry, add the chicken stock, stir, turn the heat to medium-high, cover and allow to cook for about five minutes. After, remove the lid, turn the heat back up to high and continue to cook until the fennel gently begins to caramelize. Remove from the heat, add the lemon juice, lemon zest and cracked black pepper. Serves 4.

Stone Fruit Compotes

September 25, 2014 by Lucia | 0 comments

compotetrio1000from left to right: nectarine & chile, pear & thyme, peach & ginger



…oh, and pear, too! According to Traditional Chinese Medicine, eating stewed stone fruit is a very good healthy (and delicious) endeavor this fall. Amy K Acupuncture discusses the details in her newest blog post, Acupuncture Tips for Staying Healthy this Fall. Amy and I created three recipes for you to try out this fall; pear and thyme, nectarine and chile, and peach and ginger. All of these are warming to your body in their own way. And aside from the fruit, it’s likely you have the majority of the ingredients in your cupboards! Perhaps now is the time to go out, grab a stone fruit or two and get compote-y!

Pear Thyme Compote
3 pears, seeds removed
juice from ½ a lemon
1 teaspoon dried thyme (1 tablespoon if using fresh herb)
1 tablespoon honey
1 tablespoon water
zest from ½ a lemon (add after cooking)

Peach Ginger Compote
3 large peaches, pitted
1 inch piece ginger, peeled and finely grated
1 tablespoon maple syrup
2 tablespoons water

Nectarine Chile Compote
3 nectarines, pitted
1 teaspoon fresh red chili, seeds removed and diced
pinch of clove powder
1 tablespoon water
1 tablespoon molasses
1 teaspoon cinnamon powder (add after cooking)
1 teaspoon vanilla extract (add after cooking)

Choose the recipe you wish to use, then chop your fruit into one inch cubes and combine all following ingredients (except those stating they should be added after cooking). Cook in a medium pot with the lid on over medium-high heat for about 10 minutes. After, remove the lid and continue to cook the fruit as it softens for about another 10 minutes; use a masher to work the compote into the texture you desire. Depending on the ripeness of your fruit, the total cooking time can be between 20 to 30 minutes. Take the pot off the heat and add in any final ingredients, per the recipe. Allow to cool slightly, then serve however you see fit. These compotes work in both savory and sweet dishes, such as dolloped onto bowlfuls of yogurt, served alongside grilled or roasted meats, stirred into porridge, or simply a few big spoonfuls straight. Each recipe serves 6-8.

Tahini Dressing

September 18, 2014 by Lucia | 0 comments


This summer as I was prepping what felt like boatloads of meals for myself to get through each week, I realized I needed something other than my Dijon, garlic and olive oil vinaigrette. And something other than my other olive oil and balsamic combo. Something just a little bit more… enticing. Don’t get me wrong! The classics are just that, classic. But don’t they need a break, too? I’ve added this dressing into my rotation and I’m so glad I did. Hey, you, c’mere (I say this in my head to the dressing. We’re kind of a thing these days)!

Tahini Dressing
1/4 cup tahini (sesame seed paste)
1/4 cup apple cider vinegar
1 tablespoon olive oil
2 tablespoons warm water
1 garlic clove, grated
1 piece ginger root (comparable to the garlic clove in size), grated
1 teaspoon fermented chile paste (or other heat source of your liking)
1 teaspoon maple syrup (optional)
1 teaspoon toasted sesame oil (optional)
pinch of sea salt (add only if you’re dressing a salad that doesn’t already contain salt, see recipe below)

Combine all ingredients in a small bowl. Add more water if necessary to create a pourable dressing. The pictured salad is massaged kale, quick-pickled onion and cucumber.

Massaged Kale
1 bunch kale, stems removed
1 teaspoon sea salt

Gather a few leaves of kale, roll together as best you can, and finely chop. Repeat until all kale has been shredded. Place in a large bowl and sprinkle with the sea salt. Now use your hands and massage the kale for about a minute, until slightly wilted and delicate.

Quick Onion Pickle
1 small onion
1/2 cup apple cider vinegar
few slices of a beet root (optional, not pictured)

Cut the onion in half from tip to root. Remove the papery skin. Finely slice both onions halves and place in a small bowl. Cover with the apple cider vinegar (use more if necessary). Gently massage (oh, yes, again) the onions in the vinegar. Allow to sit for at least five minutes. Squeeze excess liquid from the onions before plating. As another option, place the sliced fresh onions in a small glass jar, cover with apple cider vinegar and place the beet root in as well. Cover and allow to sit in the fridge for up to two months; your quick pickled onions will become pink, and you can continue to top off the vinegar as needed and add fresh onion slices as you see fit.