Vegan, Sugar-Free Baked Beans

I saw a recipe for French Onion soup that had tons of onions in it, so I went to the store to pick up some onions.  On my drive home, I was thinking that I'd really rather have something more like a cassoulet than a soup.  Then I saw an ad for baked beans and realized that was exactly what I was craving.  Since I don't eat sugar, my mind immediately turned the caramelized onion into the brown sugar and molasses that normally go into that dish.  My intuition was right and this version turned out amazing.  I cooked just enough for one meal for two people in my little red le Creuset pot. It could also be done in a large batch in a dutch oven or in individual-serving ramekins.
I imagine it would taste even better the next day, perhaps sauteed as hash nestled under a fried egg.    

Vegan, Sugar-Free Baked Beans

Ingredients
1 Cup      Caramelized Onions (see link below for directions)
1 Cup      Cannelli Beans, fresh-cooked or canned; drained and rinsed
1/4 Cup  Vegetable Stock (or bean liquid if using fresh)
                 Salt and Freshly-Ground Black Pepper

DirectionsHeat oven to 350 degrees.
Bring the beans and onions to the same temperature.
Toss together in a large bowl.
Season to taste with salt and pepper.
Place in a small sauce pot or dutch oven with a tight-fitting lid.
Pour the vegetable stock over.
Cover the pot and place in the oven.
Bake 40 minutes.
Remove lid, place on top rack, and broil for 5 minutes until browned on top.
Serve right out of the crock or spoon onto individual plates.

Here's how to cook the onions and the beans:
http://www.theobsessedchef.com/2013/01/oven-caramelized-onions.html
http://www.theobsessedchef.com/2013/01/fresh-cannellini-beans.html

Oven-Caramelized Onions

I love caramelized onions, especially in the winter. They're soft and creamy and can add a new dimension to soups and stews as well as sandwiches and casseroles. Coincidentally, onions are great for the immune system and high in Vitamin C, which will help stave off colds and the flu virus. None of those health benefits are lost in the cooking process and you won't be left with onion breath. Caramelized onions are also sweet, so using them can add soften up a savory dish or add a twist to breads or scones.  Two of my favorite uses are as a base for an apple tart or layering on a vegetable strudel.

Caramelizing onions on the stove takes about 20 minutes for a couple of large white onions.  That's fine if you plan to use them all at once for that night's meal.  Because I have lots of plans for them this week, I did a giant batch and cooked them slowly in the oven.  The result was a big vat of gooey strands that would make a fantastic condiment for cabbage or sausage, when mixed with some grainy mustard.  I bought a 5 pound bag of yellow onions at the Asian grocery for $1.49 and they made about 4 cups of caramelized onions.  I cut off the ends, peeled them, cut them in half, and sliced them on my mandolin. If the onions were smaller or my mandolin larger, I could have sliced them whole, which would have been even faster.  Even with having to cut them in half, this technique proved to be much more efficient than slicing them French style by hand, and took about 20 minutes.  After about 2 hours in the oven and 20 minutes finishing on the stove, I got 4 cups of delicious caramelized onions.

Oven-Caramelized Onions

Ingredients

5 lbs Yellow Onion

Canola Oil

Salt and Freshly-Ground Black Pepper

Directions:

Heat oven to 350 degrees.
Cut the ends from onion, remove the peel, and cut in half.

Place the onion, cut side down on slicer or cutting board.
Slice each half as thin as possible on the mandoline or by hand.  

Pour about a tablespoon of Canola oil into a dutch oven or stock pot with a tight-fitting lid.
Add the onions and stir with a heat-proof spatula to coat lightly with oil.

Cover the pan with its lid and place in the oven for 1 hour.

Remove from oven to check and stir.
The onions should be beginning to soften and decrease in volume.
Replace the lid on the pot and return it to the oven for another hour.
Take the pan out of the oven and place on the stove over medium heat.
Remove lid and stir the onions.
Be sure to remove any onions from the bottom and side of of pan so they don't burn.

Cook uncovered, stirring frequently, until onions are browned and fairly dry.

If the onions cook too fast, turn down the heat and add a few tablespoons of water.
Season to taste with salt and pepper if desired.

Use immediately or remove from pan and cool to room temperature.

Onions may be stored in an airtight container in the refrigerator up to a week.

Miso Soup

At Sony, the sushi chef made fresh Miso soup every day. I had never had it before, but immediately fell in love with it. It is hot and nourishing and the slightly medicinal aroma is extremely comforting. I particularly enjoy it a dreary day or when I'm feeling under the weather. This soup is made from Miso paste, with is the curd or soy beans, fermented with yeast. The soup is available at Japanese and Chinese restaurants and can easily be made at home using the paste, which may be found in the Asian grocery section of most supermarkets. Just watch the salt content. The yeast in Miso gives it probiotic properties and soy in general is great for menopausal women. Packed with protein and dietary fiber, Miso is also loaded with Choline, and Vitamins B2, B12, E, and K. It has long been touted for its anti-aging benefits, due to its Linoleic Acid, which will soften skin and keep the drinker slim.

Inspired by my visit to the Asian market, I make my first batch and was impressed with not only how simple it is to make, but how delicious it is.  I had leftover cooking liquid from a batch of Cannellini beans I just made, so I used that.  You can also use vegetable stock or water.  Miso may be served as a clear broth, but I added some appropriate vegetables to turn it into a full meal and make it pretty.

Miso Soup

Ingredients
2 1/2 Cups Water, Bean Liquid, or Vegetable Stock
2 Tbsp        Miso Paste
1                  Green Scallion, thinly sliced
Handful      Bean Sprouts
Handful      Roasted, marinated, or dried and re-hydrated Oyster and Shiitake Mushrooms
Handful      Watercress, washed and dried, root ends removed

Directions
Pour the water in a stock pot with a tight-fitting lid.
Place over medium heat.
Stir in the miso paste, cover, and bring to a boil.
Remove the lid, stir in the scallion, bean sprouts, mushrooms, and watercress.
Ladle into bowls.
Enjoy!

Watercress

I picked up some lovely shiitake and oyster mushrooms and thought they would be complimented nicely by some nice greens.  My Asian market didn't have baby bok choi this week, so I chose this lovely watercress.  We used a lot of watercress at le Cirque and I've always enjoyed its crispness.  It's great in or as a salad but holds up well in soups, too.  Baby greens such as water cress tend to be more nutrient-dense than their fully-grown counterparts as the plant needs these nutrients to mature.  This leafy green in particular is high in Vitamins A and C. Like all green and leafies, it also  contains beta-carotene, folate, calcium, and vitamins B and E.

Baby greens are delicate and should be washed several times in very cold water right before use. They may be shaken dry or taken for a ride in the salad spinner.  Any leftover cress should be dried completely, wrapped in paper towels, and placed in the refrigerator for just a day or two.  Clean greens need only to have roots and any yellow or brown leaves removed.  They may be used as a salad green or tossed into soups or stir frys.

Fresh Cannellini Beans

We eat a lot of beans in my house.  They are extremely versatile and can be used in anything from soups and casseroles to dips and cookies.  Because of their high protein and fiber content, they are super filling and will make you feel full for a long time.  I like to toss them into cold salads as well as incorporating  them into hot dishes or even roast them and eat them as a snack.  Canned beans are fine in a pinch, but they tend to be mushier than cooking them yourself from dried.  It's also important to read the nutrition information on canned beans, as all processed foods contain salt and preservatives, which will negate a lot of the healthy benefits of the legume.  Dried is also more economical.  At my local supermarket, I can buy a 24 ounce bag of dried Cannelinis for $1.99, which yields about 96 oz cooked.  A 15 oz can of beans is $.81 on sale, which turns out to be $6.86 for about the same amount.  Plus, you're avoiding all of those cans.  The beans need to be soaked overnight and could take up to 2 hours to cook completely, so there is some forethought involved, but once that time is spent, you'll have the luxury of being spontaneous with them for days.  Additionally, cooking beans from dried, you'll reap the benefit of the stove warming the house and the wonderful smell of fresh, hot food. The method I used to cook the beans is the same one I always use - soak overnight, bring to a boil, and simmer.  However, this time, I did two things differently, but only in the soaking stage.  First, I added salt to the soaking liquid.  Second, I allowed the beans to soak on the counter at room temperature instead of in the refrigerator.   
I had always been told that adding salt to uncooked beans makes them tough, but I recently read that brining them before cooking actually has the opposite effect.  Once I added the salt, I felt refrigeration was unnecessary.  It was all true!  This batch cooked a bit faster, the beans retain more of their skins, and taste creamier than usual when done.  
Looks like we'll be soaking our beans in salt water from now on.

Cannellini Beans
Makes 24 1/4 cup servings

Ingredients:
2 lbs     Dried Beans
6 Tbsp Table Salt
             Room Temperature Water
             Salt 
             Black Pepper
             Extra Virgin Olive Oil

Directions:
To Soak:
Place the dried beans in a container large enough to hold double their volume.
Add 6 tbsp salt, pour over enough water to cover the beans plus 3 inches more.
Stir well.
Cover with a lid, plate, or plastic wrap.
Let stand at room temperature overnight, 8-24 hours.

To Cook:
Drain and rinse the beans.
Pour into a large stock pot with a tight-fitting lid.
Cover with at least 4 quarts of water.
Set pot over medium heat and bring to a boil.
Reduce heat to low and simmer 1-1 1/2 hours until tender.
Skim off any that forms atop the water as needed.
Beans are done with the centers are creamy.
Drain hot liquid into a large container, drizzle with olive oil, season to taste and stir.
Pour beans into a clean container.
Drizzle with oil, season with salt and pepper, toss to coat, and taste to adjust seasonings.
Serve beans hot with or without hot liquid or cool each individually over an ice bath.
Store any unused portions of beans and liquid in an airtight container in the refrigerator.

Roasted Oyster and Shiitake Mushrooms

I really dig wild mushrooms, so when they have them for cheap at my grocery store, I buy them all.  Of course, I check them carefully to make sure they're not rotten or too wet.  Dirt can be wiped off, but mushrooms are porous, so avoid any that are moldy or soggy.  Because mushrooms are dry and porous, they require a lot of liquid to keep them from drying out completely or burning and to cook properly.  When mushrooms are cooked in fat like butter or oil, they become extremely flavorful, but it also turns them into a fat bomb.  I counter this by cooking them with vegetable stock, which also brings out their flavor but is much more healthful.  Then I use just a little oil to soften and brown.  I usually roast mine in foil or dry, as I've done here.  I love having cooked mushrooms on hand to toss into dishes throughout the week.  These fresh ones cook quite quickly, but they shrink down a lot.  Dehydrated mushrooms are fine, but those also tend to be expensive.  Just be sure to give them a good soaking before cooking, to re-hydrate. 

Roasted Oyster and Shiitake Mushrooms
Makes about 1 1/2 cups

Ingredients:
1o oz       Wild Mushrooms, wiped clean with damp paper towel, woody stem ends removed
1/4 Cup Vegetable Stock
1 Tbsp    Canola or Safflower Oil
                Salt and Freshly-Ground Black Pepper

Directions:
Place the mushrooms in a large bowl.
Pour over about 1/4 cup vegetable stock, enough to moisten the mushrooms.
Drizzle with about 2-3 tablespoons of oil, sprinkle with salt and pepper, and toss well to coat.
Set aside at room temperature up to 1 hour.
Heat oven to 400 degrees.
When oven is hot, toss mushrooms in bowl
Spread out in a single layer on a baking sheet.
Place the tray in the oven and roast about 15 minutes.
Stir mushrooms, rotate tray, and cook another 15 minutes.
Mushrooms are done with they're browned and softened.  
Taste to adjust seasonings as necessary.
Serve immediately or cool to room temperature and refrigerate up to 3 days.

Roasted Cabbage

Growing up Polish, I learned to love cabbage at a very early age and it's become a comfort food for me.  When it's cooked, it fills the house with an amazing aroma and reminds me of my grandmother.  Luckily, cabbage is also incredibly nutritious.  It is a year-round diet staple that I eat a lot of - whether I need to be comforted or not.   You should, too.  There is a reason "The Cabbage Diet" keeps making a comeback. It's inexpensive, filling, and so healthy.  It's one of those vegetables that you can eat every day and you don't need much else.  It is filled with nutrients including Vitamin C.  It is also an amazing source of fiber, so it's low on the Glycemic index.  It's low in calories but bulky, so you can eat as much as you want, but it won't take much to fill you up.  And you'll feel sated for a long time. Cabbage is great on its own or as part of dish.  It's so versatile that it can be the wrapping, the filling, or both.  It may be eaten raw, steamed, boiled, or even fried.  It holds up really well to long, slow braising and adds intense flavor, so it's perfect for the crock pot or dutch oven.  I like it cold and raw in the summer as a nice slaw.  Lately, I've been digging it roasted.  It gets super soft and caramelized.  Cut into thick wedges, roasted cabbage can be eaten like finger food as a snack with a nice mustard dipping sauce.  Leftovers can be chopped and added to soup or added to a sandwich.

Oven-Roasted Cabbage
Makes about 10 Servings

Ingredients:
1 Head Cabbage
Olive or Canola Oil 
Salt 
Freshly-Ground Black Pepper
White Wine or Malt Vinegar

Directions:
Place 2 sheet trays in the oven and heat to 400 degrees.
Remove the dirty outer leaves from the head if necessary.
With a sharp knife, cut the cabbage in half and place it on the work surface, cut side down.
Cut the half into thick wedges by cutting into the round side at an angle.
Place as many of the cabbage wedges as will fit in a large bowl.
Drizzle with about about 2 tablespoons oil and drizzle about 1/4 cup vinegar over.
Sprinkle with salt and pepper, and toss well to coat.
Pour onto hot sheet tray in a single layer.
Place the tray in the oven and roast about 30 minutes.
Continue and repeat with remaining cabbage wedges.
Lift a wedge or two with tongs or a spatula to check.
It's okay if leaves separate during cooking.
When they are golden brown on the pan-facing side, flip the pieces to cook the other side.  Rotate tray, and return to the oven.
Cook another 15-20 minutes, until a sharp paring knife slides easily into the core.
Remove from oven.
Serve immediately as a snack with bleu cheese or mustard dressing.
Or transfer to a clean container with a lid.
Cool to room temperature and refrigerate up to 3 days.